WOD 5/1/14

Russian Kettlebell Swings

10×10

Use heaviest bell(s) possible.  Height of swing isn’t important but coming properly from the backside or posterior chain is.

Then:

15-12-9 reps, for time of:
Handstand Push-up Power
Clean & Jerk, 135/95 lbs

Buyout

Double Kettlebell presses 5×5

3×8 Arch to Hollow Med Ball Throws 16/20# 10′ from Wall

WOD 4/30/14

Continue with Squat cycle with Back Squat (High Bar) 7×5 at 75% 1RM Then: 3 rounds for time of: 40 Kettlebell Goblet Squats, 24/16 lbs 30 Push-up (hand release)s 20 Box Jumps, 24/20 in Buyout Straight Leg GHD with bands 4×20 3×6 Arch to Hollow Swing on Bar, Pause to dead hang between each rep.…

Kettlebell WOD 4/29/14

Last week, we shared an article on “Things are going so well, let me screw it up”.  Here is part II for those who found it interesting:  http://www.strongfirst.com/things-are-going-so-well-help-me-screw-it-up-part-2/   Warmup: 3 Arm Bars each side 3 Turkish Get Ups each side 3 Prying Goblet Squats Strength Ladder – 2 reps, 3 reps 6 reps of…

WOD 5/28/14

High Bar Back Squat Max Effort 1rm or 6×6 at 70% Today is the first day in a multiple week squat cycle where we will perform back squats Monday, Wednesday, Friday and Saturday.  If you haven’t tested squat max in the last 4 weeks do so today.  If you competed in the powerlifting meet last…

WOD 4/25/14

Max Effort Lower Body Overhead Squat : 1 Rep Max Then: Complete as many rounds as possible in 10 mins of: 7 Thrusters, 115/75 lbs 7 Burpee (Bar Facing)s Buyout Tabata Hollow Body (always keep lower back in contact with floor.  Drop legs when necessary and cross arms across chest if necessary as well.  Same…

WOD 4/24/14

Every 1 min for 10 mins do: 3 Power Cleans, 70% 1RM 1 Front Squat, 70% 1RM Then: The Chief For 5 cycles: AMRAP in 3 mins of: 3 Power Cleans, 135/95 lbs 6 Push-ups 9 Air Squats Rest 1 min between each cycle.  Final score is the total number of reps for all 5…

Kettlebell WOD 4/24/14

Back when I was in Atlanta, Delaine Ross at Condition Kettlebell Gym (www.gymcondition.com) was a firm believer in teaching  everyone to breathe properly.  In the future, we will be incorporating some breathing exercises into our warmups and/or cooldowns, because most of us are breathing in “emergency” mode and a few crocodile breaths (we will learn these…

Elisabeth Akinwale

WOD 4/23/14

Narrow Grip Bench Press 3×8

Bent Over Rows 3×8

Then:

100 Double Unders
75 Wall Balls, 20/14 lbs
50 Pull-ups
25 Overhead Squats, 75/45 lbs
10 Deadlifts, 225/185 lbs
5 Muscle-ups

Buyout

Muscle Up Challenge

Tricep Extensions 3×12

Row 4×500 meters with 100 easy between pieces.