workout of the day
04.20.2023
WOD
"The Filly"
not timed- go for quality
1-2-3-4 Turkish get ups each side 50/35
2-4-6-8 single arm devil's press each side 50/35
4-6-8-10 KB or DB deadlifts- dual
6-8-10-12 V-ups
11.15.2022
WOD
"Heavy Load"
stations
Every 2:00 for 16:00 (2 rounds)
min 1-2 handstand walk x 50 feet or scooter walk x 100 feet
min 3-4 suitcase carry AHAP x 100 feet each arm
min 5-6 sled rope pulls x 50 feet with 3 plates on small sleds
min 7-8 Turkish get ups x 4 each side 50/35
02.04.2021
WOD
"Off and On"
10:00 EMOM
min 1- max reps Turkish get ups
min 2- strict pull ups x 5-8 reps or toe assist pull ups
*toe assist can be both feet helping, one foot on the box to help, or feet on the box and no support on the way down- slow eccentric pull ups*
https://www.instagram.com/p/CKjaTtVLkCc/
01.25.2021
WOD
"Cheez It"
4 rounds
4 each side Turkish get ups
20 DB ceiling crunches
5 each side DB push press
10 push ups
30 second OH carry (or hold) each side
rest 1:00