15th January 2020
WOD WOD, January 16, 2020
Turk Alert
Its been a minute… the Turkish get-up is BACK
Warm-up
A) 5 rounds in pairs
30sec row
30sec inchworm walkouts w/ push up
30sec row
30sec inchworm walkouts w/ push up
B) TGU tech
Metcon (AMRAP – Reps)
TGU – skill session / body priming
10 Minute AMRAP for quality
Alt sides turkish get ups
*Weight : Start light, move well, we will be progressing load / time frame over weeks
* Record load and total reps for reference not for competition
Metcon (Calories)
Mixed Interval Goodness
With a partner
With a partner
(you do a set, I do a set)
4 Rounds (each)
1 set on rower or bike
1 set is:
45sec on/15sec off
30sec on/30sec off
15sec on/45sec off
*For max cals
Core / Stability
Post WOD Midline
30sec on/30sec off x4
Gymnastic bridge
