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September 8 2016

7
Sep

September 8 2016

turkish-get-up-meme-not-up

September 8 2016

One of our best community event hosts, Ben Schiemann, is inviting everyone for his 7th annual pig roast at his cabin on Saturday, September 10, starting at 2PM. For more details and to RSVP, here’s the link to the Facebook event. The address is 24192 Emmons Road Columbia Station.

STRENGTH (RE-DO!)
A) Back Squat:
1-1-1-1-1
*Find a heavy Single.*
B) Dips:
4×8
*These can be off rings, a box, or a bench.*
C) Dumbbell Bent Over Row:
10-10-10-10
*10 Reps per arm, one at a time.*

WOD(s)
WOD 1
Complete as many rounds as possible in 12 mins of:
30 Kettlebell Snatches, CRX: 53/35 lbs, FRX: 25/18 lbs
20 Medicine Ball Clean And Over The Shoulder Drops, 20/10 lbs
10 Row Calories
*KB Snatches are 1 per arm, L + R = 2 Reps.*
REST 3 MINUTES
THEN
WOD 2
Every 1 min for 10 mins, alternating between:
4 Turkish Get Ups, CRX: 53/35 lbs, FRX: 25/18 lbs
20 Double Unders, FRX: 60 Jump Rope Singles
*TGU are 1 rep per arm, L + R = 2 Reps.*

Well, it was bound to happen! I erroneously programmed strength on a longer WOD day (blame it on vacation brain), so I apologize for the confusion! We moved the Strength programming from yesterday to today to keep on track, building stronger 1-rep attempts. Then, you get to enjoy a spicy AMRAP that will hit your grip and pulling muscles in multiple ways. After that, you get to breathe easy for 3 minutes before initiating an alternating EMOM, centered on core and skill development for the Turkish Get Up and Double Unders. Keep those jump ropes close with a loose grip on the hands and fast wrists.