October 16/15: Turkish Get-Ups!

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Skill:

3 sets of 4 turkish get-ups, 2 on each side

10/7 strict pull-ups

1 rope climb

WOD:

15-12-9-6-3

Deadlift (225/155)

Kettlebell swings (52/35)

Hollow rock (x2 30, 24, 18, 12, 6)

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August 4/15: 7′s

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Strength:

10 minutes to establish a heavy Turkish get-up. This weight is for both arms.

In-between weight change, do a max distance of a handstand walk.

WOD:

7 rounds of the following

7 handstand push ups (135/95)

7 shoulder to overhead

7 knees to elbow

7 kettlebell swings (70/53)

7 ring rows

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