Skill: Turkish Get-Ups 4×5 each side. work up to a heavier weight than you have used in past. Advanced crew attempt to use 35-45lb bar instead of KB.
Wod: 3 rounds for time of:
good follow-through on the wall ball!
Run 400m
7 Muscle Ups*
21 KB swings (50/35)
*If you are unable to do a full Muscle Up, sub Pull ups & Ring Dips (or box dips) at a ratio of 2:1, meaning that you would do 14 Pull ups and 14 dips each round.
times for today's wod
6:30 class after a great workout!
alright! Using the bars for Turkish Get-ups! This should be fun!!!
how will this be modified for the newbies?
2:1 instead of Muscleups
1 pood for first 2 rounds
2 pood for last round
11:17
Wow is anybodies trap (neck) muscles as sore as mine? I was worried about my shoulders from the thrusters and cleans but I was wrong…
rick – we can modify/scale each movement to your ability. run can be shortened; we can use assistance bands for pull ups or sub ring rows. dips are scaled 1st w/ bands, then to box dips, then to modified box dips. we’ll make it work!
My traps feel fine, but my glutes and hams are super sore from those darn lunges on Monday.
Props go to Grant today – prior to the wod he had only done 2 Muscle Ups and was struggling to get 1 in warm ups, but he kept trying and managed to do all 21 Muscle ups in the wod. WELL DONE!
glutes still sore from the Labor day Hopper arms don’t feel too bad flunked TGU big time
Want to move pass ring rows
Sweet job Grant!!!