WOD Tuesday 7/17/12

AM


A) Turkish Get Up - Heavy Single (Each Arm)

B) 200 ft Farmers Carry (95# Barbells/ 65# Barbells)
     12 Deadlifts (315#/ 205#)
     100 ft Farmers Carry
     9 Deadlifts
     50 ft Farmers Carry
     6 Deadlifts
          *Farmers Carry must be done with Barbells. No Farmers Handles.

C) Tabata KB swings (53#/ 35#)
          * 8 rounds, 20 seconds of work, 10 seconds of rest


PM


Every Minute, On The Minute for 12 Minutes:
       First 5 Minutes: 5 Hang Power Cleans
       Next 4 Minutes: 3 Power Cleans
       Last 3 Minutes: 1 Squat Clean


155# Turkish Get Up w David Charbonneau



PM WOD Demo w Ron Yellin (205/ 225/ 245) and David Charbonneau (225/ 245/ 275)




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Dave Charbonneau hits Turkish get up

Number four ranked in the Crossfit North East regionals David Charbonneau hitting a 145# Turkish get up.

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!