WOD Thursday 10/6/11

Strength:
 
Turkish Get Ups. Check the video below for technique instruction.
-- Work up to a heavy single and then use 50% of that weight for the following:

     15 Turkish Get Ups (TGU) -- right arm
     5 burpees
     15 TGU -- left arm
     5 burpees
     10 TGU -- right
     5 burpees
     10 TGU -- left
     5 burpees
     5 TGU -- right
     5 burpees
     5 TGU -- left
     5 burpees


Wait  5 min and then do the following:
   
     5 rds:
          35 double-unders
          200 meter run/row

* If you can not do double unders, you can substitute 35 tuck jumps or 70 single unders per round


Abs: 25 situps on the BOSU ball


Here is a quick tutorial on the Turkish Get Up

Just for fun, here is a video of me performing a Turkish Get Up with my girlfriend. Enjoy!