10.9.18

WOD
Turkish Get Up (10 min til að finna moderate 1/1 rep)
Build to Moderate Load on Each Arm

*Score is weight used. If one arm was lighter, score is the lighter of the two weights.*

E-Brake (Time)
3 Rounds for time / Time Cap 15 min:
400 Meter Run
20 Alternating Dumbbell Snatches 22.5/15
15/10 Calorie Assault Bike/Rowing

Sc1:
3 Rounds
300 Meter Run
20 Alternating Dumbbell Snatches 15/12.5
12/8 Calorie Assault Bike/Rowing

Sc2:
3 Rounds
250 Meter Run
20 Alternating Dumbbell Snatches 12.5/9
12/8 Calorie Assault Bike/Rowing

FIT

Warm-up
WOD BRIEF + GROUP WARMUP (0:00 – 8:00)

## :30 Seconds

Easy Bike
Active Samson

Medium Bike
Active Spidermans

Faster Bike
Push-up to Down Dog

Chest Stretch – 1 Minute
*Athletes will lay on their chest with arms out in a "T". Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between each side for the full minute.

Child’s Pose – :30 Seconds

Turkis Get Ups Movement Prep

*Slowly, allir saman, þjálfari leiðir
Starting Position —>
To Elbow —>
To Hand —>
Bridge —>
Sweep —>
Lunge —>
Stand —>
Reverse Order
– – – – – – – – – – – – – – – – – – –
Repeat Each Side with Very Light Weight

============= TURKIS GET UPS 10 min ===============

Fyrir WOD

*Each Arm With Lighter Weight:*
3 Deadlifts
3 High Pulls
3 Strict Press
6 Alternating Dumbbell Snatches
– – – – – – – – – – – – – – – – – – –
*Each Arm With Workout Weight:*
3 Deadlifts
6 Alternating Dumbbell Snatches

1 Round

50 Meter Run
4 Alternating Dumbbell Snatches
3 Calorie Bike

CategoryWOD