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Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Warm-Up
Metcon (No Measure)
Quick Group Dynamic
Then
3 x World’s Greatest Stretch / Side
* :3 Pause Each Position.
Skills Practice
Metcon (No Measure)
Turkish Get-Up Technique
Workout of the Day
* 35 Minute Time Cap
2 Pood = 70#, Ladies RX = 53.
[Scaling Suggestions]:
[Scale 1]:
Using a (53/35) Kettlebell:
16 Turkish Get-Ups, Right Arm
40 Swings
16 Overhead Squats, Left Arm
40 Swings
16 Overhead Squats, Right Arm
40 Swings
16 Turkish Get-Ups, Left Arm
[Scale 2]:
Using a (35/26) Kettlebell:
12 Turkish Get-Ups, Right Arm
35 Swings
12 Overhead Squats, Left Arm
35 Swings
12 Overhead Squats, Right Arm
35 Swings
12 Turkish Get-Ups, Left Arm
Arnie (Time)
For Time:
With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
In honor of Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009
To learn more about Arnie click here