Turkish Get Up

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