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Components

Turkish Get Up

Metcon

Settings

WOD

07/02/2015

CFG warm up

400m run or 500m row
10 figure 8 shoulder swings
5 inch worms

2 rounds of
10 walking lunges
10 overhead squats
10 situps
5 pullups

20 double unders

Turkish Get Up (3x5 (unbroken on each arm))

Metcon (Time)

5 Rounds for Time
500m Row
15 Hand Release Push Ups
25 Double Unders

Rx+
5 Rounds for Time
500m Row
15 Handstand Push Ups
50 Double Unders

Mobility

Lateral Opener/Figure-4 Stretch

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, July 02, 2015

Leaderboard

Men's Turkish Get Up
Marc Bauer	06/11/2015	1 x 5 @ 70 lbs
Jeff Wann	05/21/2015	1 x 5 @ 44 lbs
Steve Hoye	08/06/2015	1 x 5 @ 36 lbs

Women's Turkish Get Up
Lauren Sakiyama	09/17/2015	1 x 5 @ 35 lbs
Gina Wann	06/11/2015	1 x 5 @ 26 lbs
Andrea Brycsak	06/11/2015	1 x 5 @ 26 lbs

Male Athletes

1

Bill
Greenwell

6:00 PM WOD

3 x 5 @ 53 lbs

2

Jacob
Gaines

7:00 AM WOD

2 x 5 @ 44 lbs

2

Jeff
Wann

5:00 AM WOD

1 x 5 @ 44 lbs

3

Andy
Bissell

7:00 PM WOD

3 x 5 @ 35 lbs

3

Eduardo
Escobar

7:00 PM WOD

3 x 5 @ 35 lbs

3

Henry
Kuo

7:00 AM WOD

1 x 5 @ 35 lbs

3

Jesse
Lara

5:00 AM WOD

1 x 5 @ 35 lbs

3

Steve
Alvarez

3:30 PM WOD

1 x 5 @ 35 lbs

4

Griff
(Jim) in

6:00 PM WOD

3 x 5 @ 26 lbs

4

Joseph
Musgrove

3:30 PM WOD

3 x 5 @ 26 lbs

5

James
Torres

7:00 AM WOD

1 x 5 @ 18 lbs

Female Athletes

1

Katherine
Gregory

3:30 PM WOD

1 x 5 @ 35 lbs

2

Lauren
Sakiyama

7:00 PM WOD

3 x 5 @ 26 lbs

2

Karley
LeQuia

3:30 PM WOD

2 x 5 @ 26 lbs

2

Ashley
Fallon

5:00 PM WOD

1 x 5 @ 26 lbs

2

Carla
Vivar

9:00 AM WOD

1 x 5 @ 26 lbs

first set with 18# kb then 26# kb for 2 sets

3

Jennifer
Barczykowski

6:00 PM WOD

3 x 5 @ 18 lbs

3

Jessica
Stone

6:00 PM WOD

3 x 5 @ 18 lbs

3

Angelica
Virgen

9:00 AM WOD

1 x 5 @ 18 lbs

3

carrie
webber

7:00 AM WOD

1 x 5 @ 18 lbs

3

Gina
Wann

5:00 AM WOD

1 x 5 @ 18 lbs

3

Jennifer
Burnette

5:00 AM WOD

1 x 5 @ 18 lbs

3

Katy
Munson

3:30 PM WOD

1 x 5 @ 18 lbs

3

Victoria
Arrietta

7:00 AM WOD

1 x 5 @ 18 lbs

4

Rosemarie
Aguilar

6:00 PM WOD

1 x 5 @ 0 lbs

4

Private

6:00 PM WOD

1 x 5 @ 0 lbs