WARM UP – MOBILITY
2-3 rounds:
Row warm-up and technique work
Dynamic joint rotations and stretches
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Review Turkish get-ups w/ light dumbbells or kettlebells
Review Ring FLR and scaling options
WOD A
GET UP WITH THE GET DOWN
Every 3 min x 10 sets (5 sets each alternating – 30 mins)
1) Row 500m (If your time/pace is over 2 min, scale to 400 or 450m each set)
– the goal is consistent pacing across the 5 sets, score is your slowest of the 5 rows today.
2) 1 Turkish get-up/side + 45-60s Ring FLR hold (front leaning rest)
– Build each set to a heavy but quality weight. Rx would be KB’s but scale to DB’s as needed or if you are brand new to the movement.
– Record best TGU weight (kg) as separate score
TURKISH GET UP
1 Rep Max requires the weight be lifted once per side
ACCESSORY
3 rounds:
12-15 Ab-wheel rollouts
30-45s/side Side plank hold
10-12 each: Front delt raise, Side delt raise, bent over reverse fly
