Linda (KB)

10,9,8,7,6,5,4,3,2,1 reps for time

1.5 x BW Deadlift

1 x BW Bench Press* (or Double Kettlebells Floor Press 2 – 40 kg KB)

.75 x BW Cleans

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

10,9,8,7,6,5,4,3,2,1

KB Swing (32kg)

Box Jumps

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

Pro 20:1 Wine is a mocker, strong drink a brawler, And whoever is intoxicated by it is not wise.

Pro 20:2 The terror of a king is like the growling of a lion; He who provokes him to anger forfeits his own life.

Pro 20:3 Keeping away from strife is an honor for a man, But any fool will quarrel.

Pro 20:4 The sluggard does not plow after the autumn, So he begs during the harvest and has nothing.

Pro 20:5 A plan in the heart of a man is {like} deep water, But a man of understanding draws it out.

Pro 20:6 Many a man proclaims his own loyalty, But who can find a trustworthy man?

Pro 20:7 A righteous man who walks in his integrity– How blessed are his sons after him.

Pro 20:8 A king who sits on the throne of justice Disperses all evil with his eyes.

Pro 20:9 Who can say, “I have cleansed my heart, I am pure from my sin”?

Pro 20:10 Differing weights and differing measures, Both of them are abominable to the LORD.

Pro 20:11 It is by his deeds that a lad distinguishes himself If his conduct is pure and right.

Pro 20:12 The hearing ear and the seeing eye, The LORD has made both of them.

Pro 20:13 Do not love sleep, or you will become poor; Open your eyes, {and} you will be satisfied with food.

Pro 20:14 “Bad, bad,” says the buyer, But when he goes his way, then he boasts.

Pro 20:15 There is gold, and an abundance of jewels; But the lips of knowledge are a more precious thing.

Pro 20:16 Take his garment when he becomes surety for a stranger; And for foreigners, hold him in pledge.

Pro 20:17 Bread obtained by falsehood is sweet to a man, But afterward his mouth will be filled with gravel.

Pro 20:18 Prepare plans by consultation, And make war by wise guidance.

Pro 20:19 He who goes about as a slanderer reveals secrets, Therefore do not associate with a gossip.

Pro 20:20 He who curses his father or his mother, His lamp will go out in time of darkness.

Pro 20:21 An inheritance gained hurriedly at the beginning Will not be blessed in the end.

Pro 20:22 Do not say, “I will repay evil”; Wait for the LORD, and He will save you.

Pro 20:23 Differing weights are an abomination to the LORD, And a false scale is not good.

Pro 20:24 Man’s steps are {ordained} by the LORD, How then can man understand his way?

Pro 20:25 It is a trap for a man to say rashly, “It is holy!” And after the vows to make inquiry.

Pro 20:26 A wise king winnows the wicked, And drives the {threshing} wheel over them.

Pro 20:27 The spirit of man is the lamp of the LORD, Searching all the innermost parts of his being.

Pro 20:28 Loyalty and truth preserve the king, And he upholds his throne by righteousness.

Pro 20:29 The glory of young men is their strength, And the honor of old men is their gray hair.

Pro 20:30 Stripes that wound scour away evil, And strokes {reach} the innermost parts.

Warm up

Joint Mobility Drills

AMRAP in 10 minutes

5 KB Snatch R/L (24 kg)

10 Wall Ball

5 Weighted Pull-ups (24 kg)

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

Pro 19:1 Better is a poor man who walks in his integrity Than he who is perverse in speech and is a fool.

Pro 19:2 Also it is not good for a person to be without knowledge, And he who hurries his footsteps errs.

Pro 19:3 The foolishness of man ruins his way, And his heart rages against the LORD.

Pro 19:4 Wealth adds many friends, But a poor man is separated from his friend.

Pro 19:5 A false witness will not go unpunished, And he who tells lies will not escape.

Pro 19:6 Many will seek the favor of a generous man, And every man is a friend to him who gives gifts.

Pro 19:7 All the brothers of a poor man hate him; How much more do his friends abandon him! He pursues {them with} words, {but} they are                             gone.

Pro 19:8 He who gets wisdom loves his own soul; He who keeps understanding will find good.

Pro 19:9 A false witness will not go unpunished, And he who tells lies will perish.

Pro 19:10 Luxury is not fitting for a fool; Much less for a slave to rule over princes.

Pro 19:11 A man’s discretion makes him slow to anger, And it is his glory to overlook a transgression.

Pro 19:12 The king’s wrath is like the roaring of a lion, But his favor is like dew on the grass.

Pro 19:13 A foolish son is destruction to his father, And the contentions of a wife are a constant dripping.

Pro 19:14 House and wealth are an inheritance from fathers, But a prudent wife is from the LORD.

Pro 19:15 Laziness casts into a deep sleep, And an idle man will suffer hunger.

Pro 19:16 He who keeps the commandment keeps his soul, {But} he who is careless of conduct will die.

Pro 19:17 One who is gracious to a poor man lends to the LORD, And He will repay him for his good deed.

Pro 19:18 Discipline your son while there is hope, And do not desire his death.

Pro 19:19 {A man of} great anger will bear the penalty, For if you rescue {him,} you will only have to do it again.

Pro 19:20 Listen to counsel and accept discipline, That you may be wise the rest of your days.

Pro 19:21 Many plans are in a man’s heart, But the counsel of the LORD will stand.

Pro 19:22 What is desirable in a man is his kindness, And {it is} better to be a poor man than a liar.

Pro 19:23 The fear of the LORD {leads} to life, So that one may sleep satisfied, untouched by evil.

Pro 19:24 The sluggard buries his hand in the dish, {But} will not even bring it back to his mouth.

Pro 19:25 Strike a scoffer and the naive may become shrewd, But reprove one who has understanding and he will gain knowledge.

Pro 19:26 He who assaults {his} father {and} drives {his} mother away Is a shameful and disgraceful son.

Pro 19:27 Cease listening, my son, to discipline, {And you will} stray from the words of knowledge.

Pro 19:28 A rascally witness makes a mockery of justice, And the mouth of the wicked spreads iniquity.

Pro 19:29 Judgments are prepared for scoffers, And blows for the back of fools.

Warm-up

1000m row

50 KB Snatches R/L (16kg or 12 kg)

WOD

5×5 80% of 1 rep Max

Back Squat

Weighted Ring Dips

Janda Sit-ups

Weighted Chins

Finish

5 50 yd sprints

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

Pro 18:1 He who separates himself seeks {his own} desire, He quarrels against all sound wisdom.

Pro 18:2 A fool does not delight in understanding, But only in revealing his own mind.

Pro 18:3 When a wicked man comes, contempt also comes, And with dishonor {comes} scorn.

Pro 18:4 The words of a man’s mouth are deep waters; The fountain of wisdom is a bubbling brook.

Pro 18:5 To show partiality to the wicked is not good, {Nor} to thrust aside the righteous in judgment.

Pro 18:6 A fool’s lips bring strife, And his mouth calls for blows.

Pro 18:7 A fool’s mouth is his ruin, And his lips are the snare of his soul.

Pro 18:8 The words of a whisperer are like dainty morsels, And they go down into the innermost parts of the body.

Pro 18:9 He also who is slack in his work Is brother to him who destroys.

Pro 18:10 The name of the LORD is a strong tower; The righteous runs into it and is safe.

Pro 18:11 A rich man’s wealth is his strong city, And like a high wall in his own imagination.

Pro 18:12 Before destruction the heart of man is haughty, But humility {goes} before honor.

Pro 18:13 He who gives an answer before he hears, It is folly and shame to him.

Pro 18:14 The spirit of a man can endure his sickness, But {as for} a broken spirit who can bear it?

Pro 18:15 The mind of the prudent acquires knowledge, And the ear of the wise seeks knowledge.

Pro 18:16 A man’s gift makes room for him And brings him before great men.

Pro 18:17 The first to plead his case {seems} right, {Until} another comes and examines him.

Pro 18:18 The {cast} lot puts an end to strife And decides between the mighty ones.

Pro 18:19 A brother offended {is harder to be won} than a strong city, And contentions are like the bars of a citadel.

Pro 18:20 With the fruit of a man’s mouth his stomach will be satisfied; He will be satisfied {with} the product of his lips.

Pro 18:21 Death and life are in the power of the tongue, And those who love it will eat its fruit.

Pro 18:22 He who finds a wife finds a good thing And obtains favor from the LORD.

Pro 18:23 The poor man utters supplications, But the rich man answers roughly.

Pro 18:24 A man of {too many} friends {comes} to ruin, But there is a friend who sticks closer than a brother.

Linda (KB)

10,9,8,7,6,5,4,3,2,1 reps for time

1.5 x BW Deadlift

1 x BW Bench Press* (or Double Kettlebells Floor Press 2 – 40 kg KB)

.75 x BW Cleans

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

Pro 16:1  The plans of the heart belong to man, But the answer of the tongue is from the LORD.

Pro 16:2 All the ways of a man are clean in his own sight, But the LORD weighs the motives.

Pro 16:3 Commit your works to the LORD And your plans will be established.

Pro 16:4  The LORD has made everything for its own purpose, Even the wicked for the day of evil.

Pro 16:5   Everyone who is proud in heart is an abomination to the LORD; Assuredly, he will not be unpunished

Pro 16:6 By lovingkindness and truth iniquity is atoned for, And by the fear of the LORD one keeps away from evil.

Pro 16:7 When a man’s ways are pleasing to the LORD, He makes even his enemies to be at peace with him.

Pro 16:8 Better is a little with righteousness Than great income with injustice.

Pro 16:9 The mind of man plans his way, But the LORD directs his steps.

Pro 16:10 A divine decision is in the lips of the king; His mouth should not err in judgment.

Pro 16:11 A just balance and scales belong to the LORD; All the weights of the bag are His concern.

Pro 16:12 It is an abomination for kings to commit wicked acts, For a throne is established on righteousness.

Pro 16:13 Righteous lips are the delight of kings, And he who speaks right is loved.

Pro 16:14 The fury of a king is {like} messengers of death, But a wise man will appease it.

Pro 16:15 In the light of a king’s face is life, And his favor is like a cloud with the spring rain.

Pro 16:16 How much better it is to get wisdom than gold! And to get understanding is to be chosen above silver.

Pro 16:17 The highway of the upright is to depart from evil; He who watches his way preserves his life.

Pro 16:18 Pride {goes} before destruction, And a haughty spirit before stumbling.

Pro 16:19 It is better to be humble in spirit with the lowly Than to divide the spoil with the proud.

Pro 16:20 He who gives attention to the word will find good, And blessed is he who trusts in the LORD.

Pro 16:21 The wise in heart will be called understanding, And sweetness of speech increases persuasiveness.

Pro 16:22 Understanding is a fountain of life to one who has it, But the discipline of fools is folly.

Pro 16:23 The heart of the wise instructs his mouth And adds persuasiveness to his lips.

Pro 16:24 Pleasant words are a honeycomb, Sweet to the soul and healing to the bones.

Pro 16:25 There is a way {which seems} right to a man, But its end is the way of death.

Pro 16:26 A worker’s appetite works for him, For his hunger urges him {on.}

Pro 16:27 A worthless man digs up evil, While his words are like scorching fire.

Pro 16:28 A perverse man spreads strife, And a slanderer separates intimate friends.

Pro 16:29 A man of violence entices his neighbor And leads him in a way that is not good.

Pro 16:30 He who winks his eyes {does so} to devise perverse things; He who compresses his lips brings evil to pass.

Pro 16:31 A gray head is a crown of glory; It is found in the way of righteousness.

Pro 16:32 He who is slow to anger is better than the mighty, And he who rules his spirit, than he who captures a city.

Pro 16:33 The lot is cast into the lap, But its every decision is from the LORD.

Warm-Up

KB Snatches 50 reps per arm (Skill work: 12 – 16 kg)

H2H Kettlebell Drills (12 -16 kg) 5 minutes

Helen

3 rounds for time:

400m Run

21  American Swing (24 kg)

12 Pull-ups

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

Pro 15:1 A gentle answer turns away wrath, But a harsh word stirs up anger.

Pro 15:2 The tongue of the wise makes knowledge acceptable, But the mouth of fools spouts folly.

Pro 15:3 The eyes of the LORD are in every place, Watching the evil and the good.

Pro 15:4 A soothing tongue is a tree of life, But perversion in it crushes the spirit.

Pro 15:5 A fool rejects his father’s discipline, But he who regards reproof is sensible.

Pro 15:6 Great wealth is {in} the house of the righteous, But trouble is in the income of the wicked.

Pro 15:7 The lips of the wise spread knowledge, But the hearts of fools are not so.

Pro 15:8 The sacrifice of the wicked is an abomination to the LORD, But the prayer of the upright is His delight.

Pro 15:9 The way of the wicked is an abomination to the LORD, But He loves one who pursues righteousness.

Pro 15:10 Grievous punishment is for him who forsakes the way; He who hates reproof will die.

Pro 15:11 Sheol and Abaddon {lie open} before the LORD, How much more the hearts of men!

Pro 15:12 A scoffer does not love one who reproves him, He will not go to the wise.

Pro 15:13 A joyful heart makes a cheerful face, But when the heart is sad, the spirit is broken.

Pro 15:14 The mind of the intelligent seeks knowledge, But the mouth of fools feeds on folly.

Pro 15:15 All the days of the afflicted are bad, But a cheerful heart {has} a continual feast.

Pro 15:16 Better is a little with the fear of the LORD Than great treasure and turmoil with it.

Pro 15:17 Better is a dish of vegetables where love is Than a fattened ox {served} with hatred.

Pro 15:18 A hot-tempered man stirs up strife, But the slow to anger calms a dispute.

Pro 15:19 The way of the lazy is as a hedge of thorns, But the path of the upright is a highway.

Pro 15:20 A wise son makes a father glad, But a foolish man despises his mother.

Pro 15:21 Folly is joy to him who lacks sense, But a man of understanding walks straight.

Pro 15:22 Without consultation, plans are frustrated, But with many counselors they succeed.

Pro 15:23 A man has joy in an apt answer, And how delightful is a timely word!

Pro 15:24 The path of life {leads} upward for the wise That he may keep away from Sheol below.

Pro 15:25 The LORD will tear down the house of the proud, But He will establish the boundary of the widow.

Pro 15:26 Evil plans are an abomination to the LORD, But pleasant words are pure.

Pro 15:27 He who profits illicitly troubles his own house, But he who hates bribes will live.

Pro 15:28 The heart of the righteous ponders how to answer, But the mouth of the wicked pours out evil things.

Pro 15:29 The LORD is far from the wicked, But He hears the prayer of the righteous.

Pro 15:30 Bright eyes gladden the heart; Good news puts fat on the bones.

Pro 15:31 He whose ear listens to the life-giving reproof Will dwell among the wise.

Pro 15:32 He who neglects discipline despises himself, But he who listens to reproof acquires understanding.

Pro 15:33 The fear of the LORD is the instruction for wisdom, And before honor {comes} humility.

Warm up

Row 1000 m

5 rounds for time:

5 Power Cleans 185 lbs


20 Double Unders

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

Pro 14:1  The wise woman builds her house, But the foolish tears it down with her own hands.

Pro 14:2  He who walks in his uprightness fears the LORD, But he who is devious in his ways despises Him.

Pro 14:3  In the mouth of the foolish is a rod for {his} back, But the lips of the wise will protect them.

Pro 14:4  Where no oxen are, the manger is clean, But much revenue {comes} by the strength of the ox.

Pro 14:5  A trustworthy witness will not lie, But a false witness utters lies.

Pro 14:6  A scoffer seeks wisdom and {finds} none, But knowledge is easy to one who has understanding.

Pro 14:7  Leave the presence of a fool, Or you will not discern words of knowledge.

Pro 14:8 The wisdom of the sensible is to understand his way, But the foolishness of fools is deceit.

Pro 14:9  Fools mock at sin, But among the upright there is good will.

Pro 14:10 The heart knows its own bitterness, And a stranger does not share its joy.

Pro 14:11 The house of the wicked will be destroyed, But the tent of the upright will flourish.

Pro 14:12 There is a way {which seems} right to a man, But its end is the way of death.

Pro 14:13 Even in laughter the heart may be in pain, And the end of joy may be grief.

Pro 14:14 The backslider in heart will have his fill of his own ways, But a good man will {be satisfied} with his.

Pro 14:15 The naive believes everything, But the sensible man considers his steps.

Pro 14:16 A wise man is cautious and turns away from evil, But a fool is arrogant and careless.

Pro 14:17 A quick-tempered man acts foolishly, And a man of evil devices is hated.

Pro 14:18 The naive inherit foolishness, But the sensible are crowned with knowledge.

Pro 14:19 The evil will bow down before the good, And the wicked at the gates of the righteous.

Pro 14:20 The poor is hated even by his neighbor, But those who love the rich are many.

Pro 14:21 He who despises his neighbor sins, But happy is he who is gracious to the poor.

Pro 14:22 Will they not go astray who devise evil? But kindness and truth {will be to} those who devise good.

Pro 14:23 In all labor there is profit, But mere talk {leads} only to poverty.

Pro 14:24 The crown of the wise is their riches, {But} the folly of fools is foolishness.

Pro 14:25 A truthful witness saves lives, But he who utters lies is treacherous.

Pro 14:26 In the fear of the LORD there is strong confidence, And his children will have refuge.

Pro 14:27 The fear of the LORD is a fountain of life, That one may avoid the snares of death.

Pro 14:28 In a multitude of people is a king’s glory, But in the dearth of people is a prince’s ruin.

Pro 14:29 He who is slow to anger has great understanding, But he who is quick-tempered exalts folly.

Pro 14:30 A tranquil heart is life to the body, But passion is rottenness to the bones.

Pro 14:31 He who oppresses the poor taunts his Maker, But he who is gracious to the needy honors Him.

Pro 14:32 The wicked is thrust down by his wrongdoing, But the righteous has a refuge when he dies.

Pro 14:33 Wisdom rests in the heart of one who has understanding, But in the hearts of fools it is made known.

Pro 14:34 Righteousness exalts a nation, But sin is a disgrace to {any} people.

Pro 14:35 The king’s favor is toward a servant who acts wisely, But his anger is toward him who acts shamefully.

Warm up

Joint Mobility Drills

AMRAP in 10 minutes

5 KB Snatch R/L (24 kg)

10 Wall Ball

5 Weighted Pull-ups (24 kg)

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

Pro 13:1  A wise son {accepts his} father’s discipline, But a scoffer does not listen to rebuke.

Pro 13:2  From the fruit of a man’s mouth he enjoys good, But the desire of the treacherous is violence.

Pro 13:3  The one who guards his mouth preserves his life; The one who opens wide his lips comes to ruin.

Pro 13:4  The soul of the sluggard craves and {gets} nothing, But the soul of the diligent is made fat.

Pro 13:5  A righteous man hates falsehood, But a wicked man acts disgustingly and shamefully.

Pro 13:6  Righteousness guards the one whose way is blameless, But wickedness subverts the sinner.

Pro 13:7  There is one who pretends to be rich, but has nothing; {Another} pretends to be poor, but has great wealth.

Pro 13:8 The ransom of a man’s life is his wealth, But the poor hears no rebuke.

Pro 13:9  The light of the righteous rejoices, But the lamp of the wicked goes out.

Pro 13:10 Through insolence comes nothing but strife, But wisdom is with those who receive counsel.

Pro 13:11 Wealth {obtained} by fraud dwindles, But the one who gathers by labor increases {it.}

Pro 13:12 Hope deferred makes the heart sick, But desire fulfilled is a tree of life.

Pro 13:13 The one who despises the word will be in debt to it, But the one who fears the commandment will be rewarded.

Pro 13:14 The teaching of the wise is a fountain of life, To turn aside from the snares of death.

Pro 13:15 Good understanding produces favor, But the way of the treacherous is hard.

Pro 13:16 Every prudent man acts with knowledge, But a fool displays folly.

Pro 13:17 A wicked messenger falls into adversity, But a faithful envoy {brings} healing.

Pro 13:18 Poverty and shame {will come} to him who neglects discipline, But he who regards reproof will be honored.

Pro 13:19 Desire realized is sweet to the soul, But it is an abomination to fools to turn away from evil.

Pro 13:20 He who walks with wise men will be wise, But the companion of fools will suffer harm.

Pro 13:21 Adversity pursues sinners, But the righteous will be rewarded with prosperity.

Pro 13:22 A good man leaves an inheritance to his children’s children, And the wealth of the sinner is stored up for the righteous.

Pro 13:23 Abundant food {is in} the fallow ground of the poor, But it is swept away by injustice.

Pro 13:24 He who withholds his rod hates his son, But he who loves him disciplines him diligently.

Pro 13:25 The righteous has enough to satisfy his appetite, But the stomach of the wicked is in need.

Warm up

5 minutes of H2H Kettlebell Drills (Keep it light and happy!)

AMRAP in 20 mins

2 Muscle ups

4 Handstand Pushups

8 KB Swings (2 pood)

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

Pro 12:1 Whoever loves discipline loves knowledge, But he who hates reproof is stupid.

Pro 12:2 A good man will obtain favor from the LORD, But He will condemn a man who devises evil.

Pro 12:3 A man will not be established by wickedness, But the root of the righteous will not be moved.

Pro 12:4 An excellent wife is the crown of her husband, But she who shames {him} is like rottenness in his bones.

Pro 12:5 The thoughts of the righteous are just, {But} the counsels of the wicked are deceitful.

Pro 12:6 The words of the wicked lie in wait for blood, But the mouth of the upright will deliver them.

Pro 12:7 The wicked are overthrown and are no more, But the house of the righteous will stand.

Pro 12:8 A man will be praised according to his insight, But one of perverse mind will be despised.

Pro 12:9 Better is he who is lightly esteemed and has a servant Than he who honors himself and lacks bread.

Pro 12:10 A righteous man has regard for the life of his animal, But {even} the compassion of the wicked is cruel.

Pro 12:11 He who tills his land will have plenty of bread, But he who pursues worthless {things} lacks sense.

Pro 12:12 The wicked man desires the booty of evil men, But the root of the righteous yields {fruit.}

Pro 12:13 An evil man is ensnared by the transgression of his lips, But the righteous will escape from trouble.

Pro 12:14 A man will be satisfied with good by the fruit of his words, And the deeds of a man’s hands will return to him.

Pro 12:15 The way of a fool is right in his own eyes, But a wise man is he who listens to counsel.

Pro 12:16 A fool’s anger is known at once, But a prudent man conceals dishonor.

Pro 12:17 He who speaks truth tells what is right, But a false witness, deceit.

Pro 12:18 There is one who speaks rashly like the thrusts of a sword, But the tongue of the wise brings healing.

Pro 12:19 Truthful lips will be established forever, But a lying tongue is only for a moment.

Pro 12:20 Deceit is in the heart of those who devise evil, But counselors of peace have joy.

Pro 12:21 No harm befalls the righteous, But the wicked are filled with trouble.

Pro 12:22 Lying lips are an abomination to the LORD, But those who deal faithfully are His delight.

Pro 12:23 A prudent man conceals knowledge, But the heart of fools proclaims folly.

Pro 12:24 The hand of the diligent will rule, But the slack {hand} will be put to forced labor.

Pro 12:25 Anxiety in a man’s heart weighs it down, But a good word makes it glad.

Pro 12:26 The righteous is a guide to his neighbor, But the way of the wicked leads them astray.

Pro 12:27 A lazy man does not roast his prey, But the precious possession of a man {is} diligence.

Pro 12:28 In the way of righteousness is life, And in {its} pathway there is no death.