Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
On the Minute x 12:
Min. 1: 2 to 4 Turkish Get-Ups
Min. 2: 8 to 12 (Total) Strict Single Leg Toes to Bar
Min. 3: 2 to 4 Turkish Get-Ups
Min. 4: 8 to 12 Strict Ring Dips
* Record the total number of TGU completed and the weight used.
[Scaling]:
TGU: Choose a weight that allows for good technique.
T2B: Alternating Single Straight Leg Raises or Single Knee Tucks.
DIPS: Matador or Scaled Dips. Ring Push-Ups.
Turkish Get Up
Conditioning
18 Min. Time Cap.
Metcon (Time)
21-15-9 of:
Dumbbell Clean and Jerks (35/25 per hand)
Strict Pull-Ups
GHD Sit-Ups
* Touch one end of both DB to the floor each rep.
[Scale 1]:
21-15-9:
Dumbbell Clean and Jerks (30/20 per hand)
15-12-9:
Strict Pull-Ups
GHD Sit-Ups to Parallel
[Scale 2]:
15-12-9:
Dumbbell Clean and Jerks (25/15 per hand)
21-15-9:
Barbell Pull-Ups or Difficult Ring Rows
15-12-9:
Wt. Sit-Ups (with one 25/15 DB)
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Extended Arm Lizard Pose / Side
1 Min. Supine Twist Pose / Side