WOD: Thursday 240321

At least it’s not 40 minutes of Turkish Get-ups.

• Coaching Notes

We are focused on a little more strength and stability today with the goal of building up towards a heavy Turkish Get-Up in the first part of the workout, then using that heavy to give us a gauge for what we actually want to do in the workout today. Many don’t like putting the Turkish Get-Up in a workout setting, but by placing it in an EMOM we allow for more control, intent, and appropriate loading with the movement pattern. The combination of movements today will pack a punch for shoulder and midline stamina, while creating a good little sweat and just enough breathing. Plan on this one building challenge towards the later rounds with round 6 finishing with an all out Ski Erg Sprint. Of course we can scale to a rower for those that don’t have enough ski ergs or even alternate the rower and ski erg every round in order to make this a more manageable running of the workout.

strength/skill:

Spend 10:00 minutes building to a Heavy Turkish Get-Up

metcon: "The Turk"

Every 1 min for 24 mins, alternating between:

1 L/1 R Turkish Get-ups, 53/35 lbs

14 V-ups

7 L/7 R Single Arm Kettlebell Snatches, 53/35 lbs

14/11 Ski Erg Calories

Accessories:

3 rounds for quality of:

10 L/10 R Single Leg Barbell Hip Thrusts, pick load

20 Russian Twists

30 Banded Glute Bridge Marches