Todays WOD

21st March 2019
Warm-up
With a partner
6 Rounds:
250/200m Rowing
*Alternate back and forth...each person does 2 rounds. Submaximal pace.

2 Rounds:
10 Push-up to down dog
10 Squat therapy reps, slow 0:03 down.
0:30 Double kettlebell or dumbbell overhead hold
1:00 Box shoulder stretch
Prep
Turkish Get-up Prep
2 Rounds:
6 Turkish get-up sit-ups, alternating
6 Single arm dumbbell overhead walking lunge
6 Turkish get-ups, alternating
*Increase load on the second round. Use a kettlebell on the lunges if using a kettlebell on the get-ups.

Build Up

10 Back squat
*With an empty barbell before loading on the working weight for the day.
*RX (95lbs/65lbs)
Metcon (Time)
3 Rounds for time:
10 Turkish get-ups, alternating (24kg/16kg kettlebell)
20 Burpees
30 Back squats (42.5kg/30kg)

This workout utilizes a mix slow and fast movements to focus on both control/skill as well as endurance/stamina. The turkish get-up load is moderate but should allow for 10 reps to be completed in under 2:30. Utilize a fast pace on the burpee knowing that the back squat load is light. The back squat load should be able to be completed unbroken and in no longer than 1:30 on any round.
Scaling
Turkish get-up
*Decrease the load to allow for sound technique and consistency of reps completed.
*Use dumbbells as needed.

Burpees
*Reduce the reps to 10 or 15 each round is 20 reps takes longer than 2:00 to complete.

Back squat
*Decrease the weight so that 30 reps can be completed unbroken.
*Reduce reps to 20.
Cool Down
Each side
1:00 Foot over knee twist
1:00 Stack the knees and feet
1:00 Hamstring newspaper stretch


Shoulder stretch sequence

*Perform duration on each side.
0:30 Arm out to side
0:30 Arm at 45
0:30 Rear delt
10 Internal/external

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