Wednesday, 14 December, 2016
WARM UP – MOBILITY
Quick dynamic warm-up
Review Turkish get-ups
WOD A
TURKISH GET UP
1 Rep Max requires the weight be lifted once per side
10 min to establish a 1 Rep max Turkish get-up
Athletes newer to this movement or those with limited shoulder mobility, stay light and work on quality consistent reps.
WOD B
30/30 FOR 30
Complete for total reps:
30s work / 30s rest x 30 minutes (6 rounds of each):
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Assault bike (Cals)
Burpee box jump overs (24/20″ burpee facing the box)
Double unders (divide reps/3, 30 double unders = 10 reps)
Dumbbell hang power clean to overhead (45/30lb)
Russian twists (30/20lb slam ball – L+R = 1)
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Start on any of the movements/stations and rotate in order
Attempt to maintain a consistent pace through the 30 min, ie don’t sprint through the first round and crash half way through.
ACCESSORY
Crossover Symmetry “Recovery” or “Iron Scap”
