WOD

11.09.18

WARM UP

General & Specific

SKILLS

KB Turkish Get Ups – review then practice with quality reps:

7AMRAP of Alternating Arm KB TGU @24/16kg

WOD

5 Rounds of:

10 (5+5) One Arm Overhead KB Backwards Lunges @24/16kg

15 Toes to Bar

20 Calories Row or 15 M / 10 W Calories Assault Bike

WARM UP

General & Specific

SKILLS

KB Turkish Get Ups – review then practice with quality reps:

7AMRAP of Alternating Arm KB TGU @16/12kg

WOD

5 Rounds of:

10 (5+5) One Arm Overhead or Front KB Backwards Lunges @16/12kg

12 Knee to Elbows

20 Calories Row or 15 M / 10 W Calories Assault Bike

WARM UP

General & Specific

SKILLS

DB Turkish Get Ups – review then practice with quality reps:

7AMRAP of Alternating Arm DB TGU

WOD

5 Rounds of:

10 Front KB Backwards Lunges

12 Knee Raises

45″ on Calories Row or  Calories Assault Bike

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