MW WOD -TUESDAY 02.01.24 – “WHERE IS THE RIP-OFF?
WARM UP
1 set:
:30 row (easy pace)
10 alternating scorpion stretches
:30 plank hip taps (same side)
1 set:
:30 row (moderate pace)
10 knee push-ups
:30 active bar hang
1 set:
:30 row (fast pace)
10 single-arm kettlebell shoulder presses/arm
10 push-ups to down dog
1 set:
:30 row (sprint pace)
:30 single-arm kettlebell overhead hold/arm
10 burpees over the rower
SKILLS & SPECIFIC WARM UP
Turkish Get Up
4 sets:
7 single-arm kettlebell swings/arm (eye level)
Build up in loading.
3 sets:
2 Turkish get-up/arm
Rest as 90 sec
1 set:
15-calorie row
1 Turkish get-up/arm (workout weight)
CONDITIONING
“WHERE IS THE RIP-OFF?”
For time:
21-18-15-12-9-6-3:
Calorie row
2 KB Turkish get-ups/arm after each set. #24/16