WODs
 | Thu, Oct 9 2014 |  |
| Bench Max Reps (fixed weight) | Skill - Turkish GetUp EMOM | Other Results |
Bench Max Reps (fixed weight)
(Reps)
Bench Press
Max Unbroken Reps increasing weight each round:
135/45 or 55% 1RM
155/55 or 65% 1RM
185/75 or 75% 1RM
205/95 or 80% 1RM
Then go back down decreasing weight each round
***Partner Up***
Fitness Boot Camp will reduce weight as follows:
55/35
75/45
95/55
115/65
For extra challenge, add 5 lbs to total and split across dumbbells
Planned: Tue,Dec5,2017 Fri,Jun23,2017 Thu,Dec22,2016 Fri,May8,2015 Sun,Mar22,2015 Thu,Oct9,2014 Thu,Apr10,2014
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Skill - Turkish GetUp EMOM
(Weight)
For 10 minutes, Every Minute On the Minute
using:
Rx+ 70/53
Rx 53/35
Rx2 35/26
Rx3 26/20-10
Even minutes - 1 Turkish GetUp - Right Arm
Odd minutes - 1 Turkish GetUp - Left Arm
UP
1- Press Position (Starting Position)
- The KB is fully extended in the one arm, centered above the shoulder (you should use two arms to set the KB)
2-Elbow Position (to the Elbow)
- Simply crunch up using your core to your free elbow, keeping the KB over your most stable center support position
3-Post Position (to the Hand)
- Continue to crunch up using your core from your elbow to your hand, palm flat on the floor.
4-Hips Extended (High Post)
- Extend your hips pulling to a full bridge position, hips are facing up & extended
5-Half Kneeling (Sweep the Leg to UpTall)
- Pull the non-weight bearing side leg under & through to a half kneeling position, with knee down & under the KB
6-StandUp
DOWN
7-Reverse lunge
8-Windshield w/ Hip Hinge
9-Sweep the leg
10-To the Hand
11-To the Elbow
12- Back to Start
Planned: Thu,Sep7,2017 Thu,Jul6,2017 Thu,Dec8,2016 Wed,Aug31,2016 Wed,Feb3,2016 Mon,Apr27,2015 Tue,Feb3,2015 Thu,Oct9,2014 Fri,Jun27,2014
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