Row and Sandbag Get Ups

Wednesday, February 6 2019

WOD: 1k row - 4 sandbag get ups, 500m row, 4 sandbag get ups, 250m row, 4 sandbag get ups

Strength: 4x2 Turkish Get up on each hand - work up to a heavy double

Accessory: 4x5 Single arm kb swings

Recovery: 3:00 single under practice


10,9,8,7 continue down to 1

Wednesday, May 9

WOD: NFT: 10-9-8-7 etc down to 1 burpee(burpee to target with new burpee standard ), MTN climbers(double the reps), abmat sit ups (or cut reps in half and do GHD sit ups)

Strength: 20 Turkish Get ups each hand, 50 db lunge steps (either on shoulders or OH)

Recovery: 100 step ups on 20 inch box (nose breathing only)


Assault bike calories, push press, C2B

Wednesday, January 17

WOD: 15-12-9 Assault bike calories, Push Press 135/95, C2B Pull ups

Strength: Work up to a max Turkish Get up on each hand

Accessory: After turkish get up complete 10 on each arm with 50% of your 1REP max

Recovery: 3 minutes of jump rope singles

Turkish Get up - LH : Turkish Get up - LH Left handed - using a kb dumbbell or barbell work from a seated position to a standing position.

Turkish Get up -RH : Turkish Get up -RH Right handed Turkish Get up. Start on the ground with a kb, dumbbell, or barbell and proceed to a standing position


Strict Sunday

Sunday, Nov 19

WOD: 21-15-9 db floor press(heavy) and strict pull ups use either Db or kb for floor press - if strict pulls are easy go weighted - if strict pulls ups are difficult for you do less reps - or ring rows - work on weaknesses

Strength: Spend 12 minutes working up to a heavy Turkish Get ups

Accessory: 3x12 bent over KB Rows(both arms at same time)

Recovery: coaches choice