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…

WOD 4/14/14

Dynamic Effort Upper Body
Push Press 8×2 at 60% 1RM
Press 4×8
3 rounds for time of:
10 Power Cleans, 135/95 lbs
10 Chest-to-bar Pull-ups
10 Lateral Burpee Over The Box Jumps, 24/20 in
Tricep pushups 100
Muscle Up Challenge
Row 4×500 with 1 minute easy between 500m pieces

WOD 4/11/14

Dynamic Effort Lower Body Back Squat With Band 8×2 at 60% 1RM Band Deadlift 7×1 at 50% 1RM Then: Complete as many rounds as possible in 12 mins of: 5 Back Squats, pick load 5 Deadlifts, pick load 20 Burpees Buyout Muscle Up Challenge Row 4 x 4 min / 2 min easy Row four…

Kettlebell WOD 4/10/14

Every so often, I start looking for a program to build strength in our bell classes.  A few months ago, we did a program called the “Total Tension” Kettlebell Complex (http://www.strongfirst.com/total-tension-kettlebell-complex/).  Coming soon will be a short 4 week program that is a variation of it, called the Moving Target Kettlebell Complex Part II.  To find…