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Components

Turkish Get Up

Metcon

Tuesday

Warm-up

Warm-up
10 Cal Bike
15 Russian KBS
10 Cal Row
15 American KBS
200 Meter Run
15 American KBS w/ 1 Sec pause at top.
*10 min cap

Extended Warm-up

Turkish Get Up (Build to Quality Weight )

Turkish Get Up

FOR QUALITY
14 DB Turkish Get-Ups (Light)*

*Alternate arms each rep. 1 rep includes the up and down portion.

Workout

Metcon (Time)

3 SETS
35/25 Cal Bike Rnd 1
35/25 Cal Row Rnd 2
400 Merer Run Rnd 3
40 Alt. Hang DB Snatch (50/35)|(35/20)

-Rest 2:00 b/t Sets-
22 minute time cap

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

Whiteboard:

Tuesday, November 12, 2019

Male Clients

Female Clients

Dawn
Hansen

4:45 PM WOD

1 x 1 @ 20 lbs

Jennifer
Guzman

9:30 AM WOD

1 x 1 @ 20 lbs

10@#20,4@#25

Jocelyn
Sackett

4:45 PM WOD

1 x 1 @ 20 lbs

Miki
Rowan

4:45 PM WOD

1 x 1 @ 20 lbs

I didn't realize we wanted to go heavy!

Yesenia
Leavitt

4:45 PM WOD

1 x 1 @ 15 lbs

Maria
Gonzales

4:45 PM WOD

1 x 1 @ 10 lbs

😒

Mayra
Martinez

4:45 PM WOD

1 x 1 @ 0 lbs