Turkish Getups

Turkish get-ups
3-2-1-1
*Reps are each arm: 3 on each arm, 2 on each arm, 1…
*Weight is athlete’s choice

Community WOD 1/19 (7:45am)

Partner WOD:
In Teams of 2:
500 Meter Row (Split 250/250)
40 Burpees
500 Meter Row (Split 250/250)
80 Sit-ups
500 Meter Row (Split 250/250)
100 Double Unders
500 Meter Row (Split 250/250)
80 Kb Swings (50/35)
*1 Partner working at a time. Reps are total between both partners.

Endurance WOD 1/19 (7:45am)

Partner WOD:
In Teams of 2:
800 Meter Row (Split 400/400)
50 Burpee Box Jumps (24/20)
800 Meter Row (Split 400/400)
150 Sit-ups
800 Meter Row (Split 400/400)
200 Double Unders
800 Meter Row (Split 400/400)
100 Kb Swings (50/35)
*1 Partner working at a time. Reps are total between both partners.

Back Squat 5-5-5-5-3

Back Squat for load:
#1: 5 reps @ 65%
#2: 5 reps @ 70%
#3: 5 reps @ 70%
#4: 5 reps @ 75%
#5: 3 reps @ 77.5%

3 Sets of Pull-ups

3 Sets of Max Strict Pull-ups
* Rest 2 minutes between sets
* Mods – Negative pull-ups, banded pull-ups, ring rows

BBJ & KBS EMOM

16 Minute Alternating EMOM:
Minute 1 – 8 Burpee Box Jumps
Minute 2 – 16 Kettlebell Swings (50/35)
*Alternate between BBJs and KBS every minute, on the minute. Rest the remainder of each minute.

HS Walk Practice

15 Minutes of Handstand Walk Practice
* Drills – Downward dog push-ups, kick ups, shoulder taps, wall walks, walking into wall

Front Squat 4×5

Front Squat for load:
#1: 5 reps @ 65%
#2: 5 reps @ 65%
#3: 5 reps @ 70%
#4: 5 reps @ 70%
Back To Top