King Kettlebell Snatch

If you had the choice to do one Kettlebell lift what would it be? You better have said the Kettlbell Snatch!!! It is the king of KB lifts and is both fluid and wicked in the power it generates. Doing the KB Snatch will form rock hard back and hips that will be immune to injury, along with ironman like carido. High rep snatchs will enable willpower and tolerance to pain. The push up has been replaced by the KB Snatch in the U.S. Secret Service Counter Assault Team test of physical strength and conditioning. It is amazing and effective! One thing to remember, just like any heavy iron that you put over your head, it is imperative that you learn and execute the movement correctly.

06/05 Wednesday WOD

21 Kettlebell Snatches each arm (1.5 pood)

32 Pushups

43 Squats

Kettlebell Goblet run

15 Kettlebell Snatches each arm

26 Pushups

37 Squats

Kettlebell Goblet run

9 Kettlebell Snatches each arm

20 Pushups

31 Squats

Kettlebell Goblet run

Burpees

65

Tenacious Tuesday!

06/09 Tuesday WOD

"The Seven"

7 Rounds

7 Handstand Pushups

7 Thrusters 135lbs

7 Knees 2 Elbows

7 Deadlifts 245lbs

7 Burpees

7 Kettlebell Swings 2 pood

7 Pullups

Burpees

64

MONDAY!!!

A couple less Park WOD celebratory cocktails over the weekend sure would have been a good idea, knowing that this weeks workouts were gonna be a doozie!

06/07 Monday WOD

Strength

Bench Press 5x5x5

Weighted Dips 8x8x8

WOD

25 Burpees

5 Rounds of 15 DB Push Press (35lb ea arm) & 150m Farmers Carry

25 Burpees

500m Row

150 Double Unders

Burpees

63

First Park WOD!!!

4 of us ventured over to Lindenwood Park in Fargo this morning for our first Park WOD! It was a beautiful morning and the wod was a real tester with all of us coming in close to the 3omin mark. What a great way to enjoy the outdoors!

06/05 Saturday Park WOD

3 Rounds

40 KB Swings

30 KB Thrusters

20 Sandbag Cleans

150m Sandbag Run

Burpees

61

Active Rest...I call it Golf

Grip it good!!!

06/02 Wednesday WOD

Strength

Back Squat 5x5x5

WOD

3 Rounds @ 95lbs*

1 Snatch

2 OH Squats

3 Thrusters

4 PushPress

5 Hang Cleans

then

3 Rounds*

1 L-Pullup

2 Toes 2 Bar

3 Chest 2 Bar

4 Knees 2 Elbows

5 Pullups any type

400m Run

*If at any time you let got of either the barbell or pullup bar, you immediately drop and do 5 burpees as a penalty...after finishing the burpees, start back up on the movement you failed at.

Burpees

58

Back at it!

06/01 Tuesday WOD

Strength

Bench Press 5x5x5

Weighted Dips 7x7x7

WOD

5 Rounds

5 Power Snatches 95lbs

15 Overhead Squats 95lbs

30 Double Unders

Burpees

57