WOD: 5-7-12

Strength: Back Squat:

1×8 65%
1×6 75%
1×4 85%
2×2 90%

WOD: For time:

35 Kettlebell Swings (24/16)
15 Splendids
25 Kettlebell Swings (24/16)
15 Splendids
15 Kettlebell Swings (24/16)
15 Splendids

10 Burpee penalty for every time the Kettlebell gets put down between sets.


After two months of working on Back Squats, the Month of May will give everyone a chance to test their capacity and move some serious weights.  This Monday has loads of up to 90% and they will only get higher as the month goes on.  If you have been coming in on Mondays steadily, you will enjoy knowing that you are stronger then you were two months ago.  If you just started coming,you are encouraged to love the Back Squat.  This move will pay fitness dividends like no other.

What in the world is a Splendid?!  A splendid is a move that is easily learned and just as easily done incorrectly.  Think of doing a Toes-to-Bar on the floor with a Burpee attached to it.  If you know what this moves is, then you know what 45 reps of it will feel like.  If you do not know, come on by and find out.  Tiring the trunk and shoulders from the Splendids will push you to not break up the Kettlebell Swings to “win” any Burpee penalties.  Other than that, today is an excellent first Monday in May.

For your listening enjoyment,




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