WODs
 | Thu, Jul 6 2017 |  |
| Open Gym / Power Hour 20170706 | Skill - Turkish GetUp EMOM | 20170706 WOD |
Open Gym / Power Hour 20170706
(Check In)
3-3-3-3-3
Bench Press
65%,70%,75%,80%,85%
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12 minute EMOM
25 WallBall Shots (or max effort in 45 seconds)
15 Burpees (or max effort in 45 seconds)
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Unbroken sets
3 sets:
20 kossacks squats *goblet weighted if possible
15 inverted Rows with BB on rig *supinated grip
Advanced:
Unbroken sets
3 sets:
20 kossacks squats with 35/25 KB Overhead
5 MuscleUps, try to go unbroken, Bar or Ring
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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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20170706 WOD
(Time, Rx+, Rx2)
5 RFT
400M Run
5 Bear Complex (135/95)
Rx+: 155/115
Rx2: 115/75
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