WOD Friday 8/25/17

by | Aug 24, 2017 | News | 5 comments

Warm-up
Coach’s choice

WOD prep
Turkish get-up. work to a heavy 2 each arm

WOD
Kettle bell Chief
5 rounds
3 minute AMRAP
1 minute rest between rounds

4 Kettle bell swings(70,53)
6 Push-ups(games standard (3) 35lb plates and 1 ab-mat)
8 Reverse KB goblet Lunges

*Total reps is your score. Each round pick up where you left off in the last round. Each round is worth 18 points.
Scale KB load as needed.  Swings and squats should stay unbroken.

Post WOD
KB quad smash for 2 minutes each side.

 

5 Comments

  1. John Downes
    John Downes on August 25, 2017 at 6:41 am

    TGU: got 53# x 1 but felt unstable so stopped there…so…44#.

    WOD: 288 reps @ 53#

  2. Deb.
    Deb. on August 25, 2017 at 8:18 am

    TGU: 39.4# (PR) I still don’t understand why the Turkish have to make it so hard to get up.
    Kettlebell Chief: 222 | 44# (46,46,43,46,41)
    Nice job Ilana on getting the 39.4# TGU!! And you were way more graceful than I was on the way down 🙂

  3. Ken A.
    Ken A. on August 25, 2017 at 3:54 pm

    It’s because they are usually lying in taffy Deb.

  4. Ken A.
    Ken A. on August 25, 2017 at 4:51 pm

    * laying

  5. Ilana
    Ilana on August 25, 2017 at 6:12 pm

    Turkish Get-up: 39.4#

    Deb, your landing was much more fun! Glad you went for the heavier weight – I was ready to stop at 35#!

    Kettle bell Chief: 244 (44#)

    I was certain that the push-ups would be the hardest part of the wod, but it was actually holding the kettle bell during the reverse lunges!