WOD 4/22/14

Hollow Body and Arched Body Practice and Drills Be prepared to have some very sore abs.  This drill is one of the most basic strength exercises for gymnastics movements and VERY FEW non-gymnasts do it well.  Most can’t do it at all.  (hint: pikes aren’t hollow body) Then: 5 rounds for time of: 10 Wall…

Kettlebell WOD 4/22/14

Sometimes, you simply just have to let the process happen. Moreover, you need to finish what you started.  Then, seek perfection. Check out the following StrongFirst blog post by Dan John, Master SFG, and Mike Warren Brown, SFG, centered around this principle:  http://www.strongfirst.com/things-are-going-so-well-help-me-screw-it-up/   Kettlebell WOD 4/22/15 Warmup: 2 Arm Bars each side 2 Turkish Get…

WOD 4/21/14

Dynamic Effort Lower Body Front Squat 8 x 3 at 60% Squat deep as possible, hold bottom for 3 seconds and stand up quickly as possible Banded Deadlift 7 x 1 at 60% Then: Complete as many rounds as possible in 10 minutes of 5 Squat Cleans, 155/115 lbs 5 Deadlifts, 155/115 lbs Buyout Bar…

WOD 4/17/14

Every 1 min for 10 mins do:muscleupmeme
2 Power Snatches, 70% 1RM
2 Overhead Squats, 70% 1RM
1 Squat Snatch, 70% 1RM
Complete as many rounds as possible in 20 Minutes of:
 5 Deadlifts, 135/95 lbs
3 Power Cleans, 135/95 lbs
3 Shoulder-to-Overheads, 135/95 lbs
10 Burpees
2×200 Tire Drags

WOD 4/16/14

Max Effort Lower Bodymikebelldead495
Sumo Deadlift : 1 Rep Max
Sumo Deadlift 4×8
Complete as many rounds as possible in 15 mins of:
5 Handstand Push-ups
10 Wall Balls, 20/14 lbs
30 Double Unders
Muscle Up Challenge
3×20 Straight Leg Deadlifts

WOD 4/15/14

RKC/SFG Snatch Complete 100 Kettlebell Snatches within a 5 minute time limit Men Open Class up to 60kg/132lbs – 20kg – 100/5min Men Open Class over 60kg/132lbs – 24kg – 100/5min Men Masters (50-64) – 20kg – 100/5min Men Seniors (65 and over) – 20kg – 50/3min Women Open Class up to 56kg/123.5lbs – 12kg…

Kettlebell WOD 4/15/14

Congratulations to all who competed in the Tactical Strength Challenge!  The results are posted here:  https://tacticalstrengthchallenge.com/result/list.  We look forward to hosting again this fall and invite all of our member to join us – this event is a great way to measure your progress!!!   Kettlebell WOD 4/15/14 Warmup: 2 Arm Bars each side 2…