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September 2 2016

1
Sep

September 2 2016

Turkish-Get-Up

September 2 2016

“What you get by achieving your goals is not as important as what you become by achieving your goals.”
-Zig Ziglar-

STRENGTH
A) Turkish Get Up:
3-3-3
*3 Reps per Arm per set.*
B) Front Squat:
1-1-1-1-1
*Find a Heavy Single.*
C) Ring Dip Hold (Top):
4x 12 secs

WOD
Complete as many rounds as possible in 15 mins of:
15 Sumo Deadlift High-pulls, pick load
15 Push Press, pick load
Run (medicine ball), pick load, 150 m
*Competitors Rx:
95/65 lbs BB
20/14 lb MB
Fitness Rx:
75/55 lbs BB
14/10 lb MB*

Be ready for a life-changing pump in your arms and shoulders! Keep the Sumo DeadLift High Pulls safe and fluid, moving well through the reps and breaking up at strategic points. Hammer the Push Presses with consistency and as little broken sets as possible. But, beware! The run won’t allow your arms to take a break.