WOD

17.06.19

WARM UP

General & Specific

SKILLS

Turkish Get Ups

In 10’ review and practice in EMOM Style as followed:

12’ EMOM

minute1 & 2: max reps alternating arm KB Turkish Get Ups @24/16kg

minute 3: 10-12 Hollow Body Rocks + 10-12 Superman Arch

WOD

3 rounds for time of:

400m Run or 500m M / 400m W Row

10 M – 6 W Chest-to-Bar Pull Ups or 15 M / 10 W Pull Ups

20 KB Goblet Squat @24/16kg

WARM UP

General & Specific

SKILLS

Turkish Get Ups

In 10’ review and practice in EMOM Style as followed:

12’ EMOM

minute1 & 2: max reps alternating arm KB Turkish Get Ups @16/8kg

minute 3: 10-12 Hollow Body Rocks + 10-12 Superman Arch

WOD

3 rounds for time of:

400m Run or 500m M / 400m W Row

10 M – 6 W Chest-to-Bar Pull Ups or 15 M / 10 W Pull Ups

20 KB Goblet Squat @16/12kg

WARM UP

General & Specific

SKILLS

Turkish Get Ups

In 10’ review and practice in EMOM Style as followed:

12’ EMOM

minute1 & 2: max reps alternating arm KB Turkish Get Ups 

minute 3: 6-12 Hollow Body Rocks + 6-12 Superman Arch

WOD

3 rounds for time of:

400m Run or 500m M / 400m W Row

 15 M / 10 W Jumping Pull Ups

20 KB Goblet Squat 

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