1 Round of the following exercises. Male 24 kg, Female 16 kg 25 Russian Swings 25 Two arm Swing Releases 25 1-arm Swings R/L 25 Turkish Get-ups R/L = 1 (alternate sides after every rep) 25 Clean and Jerk R/L 25 Snatches, R/L ‘God’s Instrument’: The Story of Squanto I first heard this story several…
Details5 Rounds for Time: 5 Power Cleans 185 20 Double Unders On November 29, 1623, three years after the Pilgrims’ arrived and two years after the first Thanksgiving, Governor William Bradford made an official proclamation for a day of Thanksgiving: To all ye Pilgrims: In as much as the great Father has given us this…
Details21-15-9 for Time: 1 Arm Thruster R (24 kg) 1 Arm Thruster L (24 kg) Pull-ups In March of 1621, as recorded in Governor Bradford’s Of Plymouth Plantation, Squanto joined the Pilgrims: “About the 16th of March (1621), a certain Indian came boldly amongst them and spoke to them in broken English…. His name was Samoset.…
DetailsAMRAP in 15 minutes 3 Turkish Get-ups L/R 12 Ring Dips 100 yrd Sprint (50 out and 50 back) “The Bible is the Chief of moral cause of all that is good, and the best corrector of all that is evil, in human society; the best book for regulating the temporal concerns of men, and…
DetailsAMRAP in 20 Minutes 3 Muscle-ups 5 American Swings (24 kg KB) 7 Box Jumps In Advice to the Young, published in 1832, Noah Webster wrote: “The ‘Advice to the Young’… will be useful in enlightening the minds of youth in religious and moral principles, and serve… to restrain some of the common vices of our…
DetailsPsalms 109 O God of my praise, Do not be silent!1 For they have opened the wicked and deceitful mouth against me; They have spoken against me with a lying tongue.2 They have also surrounded me with words of hatred, And fought against me without cause.3 In return for my love they act as my…
Details15, 10, 5 For Time: Hang Power Snatch 135 lbs. Box Jump 24″ Pull-up In 1832, Noah Webster published his History of the United States, in which he wrote: “The Brief exposition of the constitution of the United States, will unfold to young persons the principles of republican government; and it is the sincere desire of the…
DetailsKB Fran 21-15-9 For Time: Thrusters (2 – 16 kg KBs) Pull-ups In Webster’s Dictionary, the definition of the word Providence is given as: The care and superintendence which God exercises over his creatures… Some persons admit a general providence, but deny a particular providence, not considering that a general providence consists of particulars. A belief in…
DetailsWarm-up 5 minutes of SHOT Drills or light H2H Drills 5 rounds for Time: 10 Handstand Kick-ups (hold handstand for 3-5 seconds) Note: OK to use wall for spotting overbalance. 5 Strict Hanging Leg Raises (legs & arms straight) 3 Headstand presses (from rings- feel free to use bands for assistance/balance) 10 Snatch High-pulls 165…
DetailsKB Skill Day For Time: 24 kg/16 kg Kettlebells 10 Russian Swings 10 Power Swings 10 American Swings 10 2-Hand Swing Releases 10 1-Arm Swings R/L 10 1/2 Rotation Switches 10 H2H Switches 5 1-Arm Floor Presses R/L 5 Double Arm Floor Presses 5 Arm-Bar Stretches R/L 10 TGU’s (Alternating sides R then L =…
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