Turkish Get Up

MGW WOD – THURSDAY 07.04.22 – “SOMETHING NEW”

MOBILITY & WARM UP

Set 1
20 Strokes using arms only
10 Push-ups to Down Dog
Set 2
20 Strokes using arms and body only
:10 Top of Ring Dip Support
:10 Bottom of Ring Dip Support
Set 3
20 Strokes using arms, body, and half slide.
10 Jumping Ring Dips or Foot Assisted Dips
Set 4
20 Strokes using arms, body, and full slide.
5-10 Ring Dips, Foot Assisted Dips, or Box Dips

MOBILITY & SKILLS
Turkish Get Up – Ring Dip

CONDITIONING
“SOMETHING NEW”

AMRAP 20:
20/15 Calorie Row
15 Ring Dips
10 DB Turkish Get-ups #22.5/15

SKILL WORK

3 Sets:
15 DB Bent Over Rows / Arm
15 Seated Leg Raise Over DB

W WOD – WEDNESDAY 06.02.19 – “MAMMA THE TURKS” –

MOBILITY & WARM UP
10′ Banded stretch & Foam Roller; Then:
3 Rounds Not For Time
200 mt Run
1 Round of “Strict Cindy”
15 Russian Kettlebell Swings
15 Sit-Ups
Then: 2 Rounds Not For Time
3 Spiderman and Reach, each side
10 PVC Overhead Squats
3 Walkouts
10 PVC Overhead Squats.

SKILLS & SPECIFIC WARM UP
Kb Swing – Turkish Get Up

CONDITIONING
“MAMMA THE TURKS” For Time 21 Turkish Get-Ups, Right Arm 30 Kettlebell Swings 15 Overhead Squats, Left Arm 30 Kettlebell Swings 15 Overhead Squats, Right Arm 30 Kettlebell Swings 21 Turkish Get-Ups, Left Arm

RX Use a single Kettlebell #24/16

MG WOD 130617 “Everything You Like”

WARM UP
2 rounds
Run 200m or row 250m
10 Inch worms
20 Squats
30 Jumping jacks
10 Superman hold

MOBILITY & SKILLS
Hamstring – Low Back – Hips – Shoulders – Handstand Push Ups

CONDITIONING
“Everything You Like”
For Time
Buy in 100 Double Unders; Then:
21-15-9
Handstand Push-Ups
Burpees
Toe to Bar
start and finish with 800m Run

ACCESSORY WORK
Complete the following circuit for 5 rounds
Use a Single Dumbbell or Kettlebell for all movements
1 Turkish get-up, right side
1 Windmill
5 Push Press
10 Suitcase Deadlift
Repeat Series on Left Side to Complete Round 1 then rest 1 minute