Reminder that Wednesday (today!), Friday and Saturday we are open for more than just 7 athletes in each session. Wednesday and Friday are light equipment and so we can open up 2 more stations outside the sliding doors. On Saturday July 4th we are open for an unlimited number of people for our 5km run (*row/ski/bike) but please sign in on Mindbody as usual- that class is open for 30 people, sign-in begins on Wednesday.

Wednesday’s WOD at 7am, 9am and 10am and again at 4pm
For Quality and Unbroken Repetitions of:
10 Turkish Get Ups*
15 KB Swings*
– rest exactly 1 minute –
8 Turkish Get Ups
30 KB Swings
– rest exactly 1 minute –
6 Turkish Get Ups
45 KB Swings
– rest exactly 1 minute –
4 Turkish Get Ups
60 KB Swings
– rest exactly 1 minute –
2 Final Turkish Get Ups

*AHAP (As Heavy As Possible)
* Post DB/KB loads & TOTAL number of breaks for KB Swings
(ex: Mike – 45# DB/24kg KB/4 breaks)
Compare to 200320… second day of quarantine!

Intended Stimulus
Notice it says, as heavy as possible… that is for both movements, you may use a DB or KB. The main point with the TGU’s is to go heavy and maintain good position the whole time, do not rush. the intention with the swings is to get each of the four sets unbroken. The reason for the one minute break is to encourage you to go unbroken and heavy.

General Warm Up
10 burpees. YES, 10 burpees! 5 windmills on each side. single arm reverse circles, repeat on other side. Hurdler’s walk across your room and back (about 10 reps on each leg). 10 KB deadlifts, 10 sumo deadlift high-pulls, and 5 slow Romanian deadlifts. Finish the general warm-up with 5 more windmills on each side, weighted or unweighted, your choice.

Specific Warm Up
Continue your specific warm-up with a couple of Turkish Get Ups, finding each position slowly. Be under control the whole time, this is about QUALITY movement, not speed. Bring in some KB swings. Play around with Russian and American swings (to parallel/overhead, respectively).

Workout Notes
If you are pretty sure you can get 30 USA swings unbroken, then use USA swings. Notice you will post the loads for both movements and the total times you break each set of swings. The goal is zero. You can scale the TGU so much that you are not even using a weight. Spend a full mints moving through the TGU’s, pausing at those natural breaks. Be under control the whole time. Keep your eyes on the ceiling or overhead and your elbow locked at all times.

Finish
Couch stretch & modified pigeon aka seated figure-four stretch.