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Thursday October 11

Skill

Build to a Heavy Turkish Get-Up

  • Right and Left = 1

W.O.D

2018 Team Series Event 4

5 rounds for time of:
50 double-unders
50-ft. single-arm overhead lunge

Open/Performance
Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

Fitness
5 rounds for time of:
50 single-unders
50-ft. single-arm overhead lunge

Men: 35-lb. dumbbell
Women: 20-lb. dumbbell

Choose a dumbbell with which you can lunge 25 ft. without setting it down. Newer athletes can also reduce the number of rounds, reps of the single-under and distance of the lunge so that the workout can be completed in under 15 minutes.

**Box jumps get the best of your calves yesterday? SUB: Assault Bike or Rowing**

RECOVERY

5min Bike or Row (Recovery Pace)

2 Rounds: 10 Plate Raises + 10 Banded Good Mornings

 

TEENS

Teams of 2 or 3:
20min AMRAP
5 Toes to Bar/Knees to Chest
10 DB Bench Press
15 Assault Bike Calories

Melinda MettenThursday October 11

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