Kettlebell WOD 5/13/14

Here’s a great reason to work on heavy one-handed kettlebell swings and snatches!  http://www.washingtonpost.com/news/morning-mix/wp/2014/05/12/youre-as-young-as-your-handshake/   Kettlebell WOD 5/13/14 Warmup: 2 Armbars each side 2 TGUs each side 2 Prying Goblet Squats Strength: Press, Squat, Renegade Row in sets of 2, 3 10 with a partner Heavy Swing Ladder: 1-2-3-4-5-6-7-8-9-10-11-12-11-10-9-8-7-6-5-4-3-2-1 Workout (40:20): Swing Floor Press L…

WOD 5/13/14

Every 1 min for 10 minutes Squat Clean and Split Jerk Start at 70% working up to 100% or more.  Please no missed reps.  If you miss drop the weight for remaining reps. Then: 3 rounds for time of: 50 Kettlebell Swing (Russian)s, 32/24 kg 50 Double Unders 20 Toes-to-bars (While we usually don’t specify…

WOD 5/12/14

This is the last week of our heavy squat cycle.  Next week is a deload week with a max effort on Friday May 23rd. Most of you are extremely sore and dreading putting a bar on your back.  This is perfect as we are looking for what some might call a controlled form of overtraining.…

WOD 5/10/14

Saturday Team WOD Men vs. Women In teams of 3 Men or 3 Women Men 100 Box Jumps, 24 in 100 Pull-ups 100 American Kettlebell Swings 24kg 100 Overhead Walking Lunges 45 lbs 100 Knees To Elbows 100 Push Press, 95 lbs 100 Wall Balls, 20 lbs 200 Double Unders Women 100 Box Jumps, 20…

WOD 5/9/14

Keep Squatting Back Squat (High Bar) 8×4 at 80% 1RM add 10-20 lbs to last weeks weights lifted Then: 21-15-9 reps, for time of: Pull-up Overhead Squat, 135/95 lbs Buyout Eccentric Muscle Ups 3×5 3×6 Arch to Hollow Swing on Bar, focus on maintaining pressure on the bar the entire time.  Focus on quality of…

Kettlebell WOD 5/8/14

There are many factors that can affect your performance in our workouts.  Check out this article from Breaking Muscle on some of the more common tests that you can run to figure out what is going on with your performance:  http://breakingmuscle.com/health-medicine/the-top-ten-ways-to-test-your-body   Kettlebell WOD 5/8/14 Warmup: 2 Arm Bars each side 2 TGUs each side…

WOD 5/7/14

Keep Squatting Back Squat (High Bar) 7×5 at 75% 1RM Add 10-20 pounds to last weeks weight Then: 2014 Regional Event 4 Scaled 15-9-6 reps, for time of: Handstand Push-ups Front Squat, 155/115 lbs Bar Facing Burpees We will have a strict 20 minute time limit but here is Event 4 Rx as it appears…