Tag Archives: Turkish get ups

Get up!

P1030910.JPG

Continuing the theme of turkish get ups. The boys (Stan, Ali, and Chris) doing them on Wednesday. Strong work all around today.

WOD:

Airforce WOD:

While doing 4 Burpees on the minute every minute, storm through the following reps with 40kg (men)/ 30kg(women) on the bar.

20 Thrusters
20 Sumo Deadlift High Pulls
20 Push Press
20 Overhead Squats
20 Front Squats

Remember to stop wherever you are on the minute every minute and do 4 burpees. It will behoove you to move as fast as possible on this one.

Skills

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The ladies working on Turkish Get ups.

WOD:

Rest or

A: Power clean
3 x 65% 1rm
3 X 75% 1rm
3 X 85% 1rm

B: Skills
med ball clean
10 turkish get ups per side (not for time)

More skills

Always fun to learn new skills. Today’s focus will be on unilateral work. Most of us are not perfectly symmetrical…usually one side of the body is stronger than the other. By isolating the left from the right, we aim to correct some of our imbalances.

Here are some handy videos about the new things we’ll be doing today.

Waiters walk:

Single leg box jump:

Pistols and Turkish get ups in this post

WOD

A: Overhead Press
60%x5x1
70%x5x1
80%x5x1, you need minimum 5 reps on this one but aim is to go for as many as you can.

B: Unilateral skill practise
Pistols
1 legged box jumps
Bottom-up (inverted) Kettlebell carries
Turkish get ups
Waiters walks (1 arm overhead KB walk) (Waiters lunges -> 1 arm overhead KB lunge)

Wednesday Skills

What’s your weakness? We’ll be addressing 4 different areas today.

TGU (Turkish Get-Up)
httpvh://www.youtube.com/watch?v=RqyIuFIdgRk

Handstands
httpvh://www.youtube.com/watch?v=vJtPhPq5yFs

Muscle Ups (or kipping and ring dips)
httpvh://www.youtube.com/watch?v=0SSKgxdAoLM

Pistols
httpvh://www.youtube.com/watch?v=_pagSm57Mqw

WOD:
Rest day.

Make up a missed WOD or come in for skills practise on:
Turkish Get Ups
Handstands
Muscle-ups (or kipping or ring dips)
Pistols