WOD 1-22-11

10 Reps Towards KB Perfection

For Time:

Prescribed weight – whatever you need to perform perfect reps.  Perform 10 reps each arm for all one-arm exercises.

10 One-arm Floor Presses R/L

10 Arm-Bar Stretches R/L

10 Double Floor Presses

10 Turkish Get Ups R/L

10 Military Press R/L

10 Push-Presses R/L

10 Russian Swings

10 Power Swings

10 American Swings

10 Swing Releases

10 One-Arm Swings R/L

10 Half Rotations Switches

10 H2H Switches

10 KB Dead Cleans R/L

10 KB (Swing) Cleans R/L

10 Bottoms-up Cleans R/L

10 Double KB Cleans

10 Thrusters

10 Snatches R/L

Tactical Athlete training at Los Angeles Police Academy - TGU w/ Officer J. Grasso
Tactical Athlete training at Los Angeles Police Academy – TGU w/ Officer J. Grasso

January: A Proverb a Day – Keeps Stupidity at Bay!

Pro 22:1 A {good} name is to be more desired than great wealth, Favor is better than silver and gold.

Pro 22:2 The rich and the poor have a common bond, The LORD is the maker of them all.

Pro 22:3 The prudent sees the evil and hides himself, But the naive go on, and are punished for it.

Pro 22:4 The reward of humility {and} the fear of the LORD Are riches, honor and life.

Pro 22:5 Thorns {and} snares are in the way of the perverse; He who guards himself will be far from them.

Pro 22:6 Train up a child in the way he should go, Even when he is old he will not depart from it.

Pro 22:7 The rich rules over the poor, And the borrower {becomes} the lender’s slave.

Pro 22:8 He who sows iniquity will reap vanity, And the rod of his fury will perish.

Pro 22:9 He who is generous will be blessed, For he gives some of his food to the poor.

Pro 22:10 Drive out the scoffer, and contention will go out, Even strife and dishonor will cease.

Pro 22:11 He who loves purity of heart {And} whose speech is gracious, the king is his friend.

Pro 22:12 The eyes of the LORD preserve knowledge, But He overthrows the words of the treacherous man

Pro 22:13 The sluggard says, “There is a lion outside; I will be killed in the streets!”

Pro 22:14 The mouth of an adulteress is a deep pit; He who is cursed of the LORD will fall into it.Pro 22:15 Foolishness is bound up in the heart of a child; The rod of discipline will remove it far from him.

Pro 22:16 He who oppresses the poor to make more for himself Or who gives to the rich, {will} only {come to} poverty.

Pro 22:17 Incline your ear and hear the words of the wise, And apply your mind to my knowledge;

Pro 22:18 For it will be pleasant if you keep them within you, That they may be ready on your lips.

Pro 22:19 So that your trust may be in the LORD, I have taught you today, even you.

Pro 22:20 Have I not written to you excellent things Of counsels and knowledge,

Pro 22:21 To make you know the certainty of the words of truth That you may correctly answer him who sent you?

Pro 22:22 Do not rob the poor because he is poor, Or crush the afflicted at the gate;

Pro 22:23 For the LORD will plead their case And take the life of those who rob them.

Pro 22:24 Do not associate with a man {given} to anger; Or go with a hot-tempered man,

Pro 22:25 Or you will learn his ways And find a snare for yourself.

Pro 22:26 Do not be among those who give pledges, Among those who become guarantors for debts.

Pro 22:27 If you have nothing with which to pay, Why should he take your bed from under you?

Pro 22:28 Do not move the ancient boundary Which your fathers have set.

Pro 22:29 Do you see a man skilled in his work? He will stand before kings; He will not stand before obscure men.