Saturday August 26, 2023

“It’s called a workout because it requires effort! Without the work, it’s simply an easy out.” -Anonymous 

Warm Up: 
3 sets:
10 banded pass throughs
10 alternating soldier kicks
10 banded pull-aparts
10 scap pull-ups

Specific Warm-Up:
1 round:
5 pull-ups
1 Turkish get-up/arm
– Use workout variations of each movement.

WOD:
For time:
60 pull-ups
20 KB Turkish get-ups (35/53 lb)
– Switch arms as needed.

Intended Stimulus: Sub 10 Minutes

Intermediate: 
For time:
40 pull-ups
20 KB Turkish get-ups (26/35 lb)
– Switch arms as needed.

Beginner:
For time:
40 jumping pull-ups
20 DB Turkish get-ups (10/15 lb)
– Switch arms as needed.

Home Workout: 
For time:
60 alternating DB renegade rows (35/50 lb)
20 DB Turkish get-ups (35/50 lb)
– Switch arms as needed.
– Use two DBs for the renegade rows and one DB for the Turkish get-ups.

Movement scaling options:
Pull-Up: Jumping pull-ups
Turkish get-up: Load

Post-Workout Skill Work: 
400-m single-KB farmers carry
– Use workout KB.