Friday 130816
With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sots press
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 130816
With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sots press
Monday 150921
Barbell Turkish get-up 1-1-1 reps (left arm)
Barbell Turkish get-up 1-1-1 reps (right arm)
Single-arm barbell overhead squat 1-1-1 reps (left arm)
Single-arm barbell overhead squat 1-1-1 reps (right arm)
Single-arm barbell snatch 1-1-1 reps (left arm)
Single-arm barbell snatch 1-1-1 reps (right arm)
Wednesday 011128
Glute Ham developer Medicine Ball Throw Sit up, 30 reps
Rest
Barbell Turkish Get-up, alternating arms, 20 reps
Rest
Glute Ham developer Medicine Ball Throw Sit up,, 30 reps
Note:
1."Barbell Turkish Get up" Start standing, barbell pressed overhead,
lower to supine, return to standing: 1 rep
2. Move continuously and safely keeping high heart rate
Monday 100830
With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sots press
Rory McKernan 6:42, Kristan Clever 16:03, Katie Hogan 23:02, Rebecca Voigt 25:26. Post time to comments.
Thursday 130530
Three rounds for time of:
Run 400 meters
Single arm hang, right arm, 15 seconds
45 pound barbell Turkish Get-up, left arm, 5 reps
Single arm hang, left arm, 15 seconds
45 pound barbell Turkish Get-up, right arm, 5 reps
30 second L-sit hold