Warm Up:
1 set:
:30 jumping jacks
5 inchworms + 1 push-up/rep
5 DB windmills/arm
1 set:
:30 up-downs
10 single-arm DB deadlifts/arm
10 DB goblet squats
1 set:
:30 burpees
10 strict presses/arm
10 push presses/arm
Mini Round:
1 round:
1 Turkish get-up/arm
4 walking lunges
WOD:
AMRAP 12:
4 left-arm DB Turkish get-ups (25/35 lb)
4 right-arm DB Turkish get-ups
16 DB walking lunges
– Use one DB.
Intermediate:
AMRAP 12:
4 left-arm DB Turkish get-ups (15/25 lb)
4 right-arm DB Turkish get-ups
16 DB walking lunges
– Use one DB.
Beginner:
AMRAP 12:
4 left-arm DB Turkish get-ups (10/15 lb)
4 right-arm DB Turkish get-ups
16 DB walking lunges
– Use one DB.
HOME WOD:
Equipment:
AMRAP 12:
4 left-arm DB Turkish get-ups
4 right-arm DB Turkish get-ups
16 DB walking lunges
– Use one DB.
Bodyweight:
AMRAP 12:
4 left-arm weighted Turkish get-ups
4 right-arm weighted Turkish get-ups
16 weighted walking lunges
– Hold the load at the shoulders.
Movement scaling options:
Turkish get-ups: Load
Single DB lunges: Load, range of motion
No equipment option:
AMRAP 12:
:30 handstand hold
16 jumping lunges
Post-Workout Skill Work:
For time:
400-m DB farmers carry (35/50 lb)
– Use two dumbbells.