Time for some fun with some "different" movements...
ALTERNATIVE STRENGTH: 15-20 minutes
2RM Turkish Get Up (Use a KB or DB)
(Perform 1 rep on your left arm, then 1 rep on your right arm... Must come all the way down under control to count the rep... We have new 25,30,35,40,45,60&70 lb DBs so use them if you need to!)
WORKOUT:
20 Wall Ball Shots (14#/20#)
10 NON-ALTERNATING DB Snatches (35-50#/60-85#)
(Perform ALL 5 reps on LEFT arm first then 5 reps on your RIGHT arm second for Snatches)
* 5 Rounds *
(15 Minute Cutoff)
THEN PARTNER UP WITH SOMEONE AND PERFORM...
100 Ring Rows OR Barbell Inverted Rows For Time
(Lay under a racked barbell and pull your chest to it)
Pick a weight that's moderately heavy for DB Snatches so you can keep moving fast during the WOD & on the rows pick a plan with your partner so you can keep moving... 10 at a time or 5 at a time once you start to fatigue... No time cut on the row section.... Just make sure to EVENLY spread the work between the two of you...
POST YOUR BEST WEIGHT, WOD TIME & RING ROW BREAKDOWN TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
14 comments:
Turkish Get-ups: 60#
13:39 @ 85#
Brendan
Kady- 45#, 10:22 (35# baby weight I suck lol)
70# Turkish
14:47 rx'd (85#x3 for 1 round)
OFD
85# Turkish get ups
13:14 Rx'd (70#)
Mario
85# tgu right arm only, 70 both
14:50 rx (70)
85# Turkish get up for both arms, 100# on right arm.
8:58 @ 70#
TGU @ 20#, 12:52 WB@10#,20#DB
45# Turkish get-up
wod: 14:somethin', 45# (Could've done 50#, but allowed myself to feel intimidated by the scary metal 50#db... ).
TGU 60#
11:21 Rxd
85# TGU
14:51 @ 70#
TGU: 70#
4 1/2 + 9 WB (85#)
100# Turkish Get Up both arms! PR!
WOD: 14:52 @ 70#
30# TGU
12:45 (30#)
Jill
70# Turks
14:22 @ 60#
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