Turkish Get ups

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Monday, Oct 14th, 2013

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Weekly Warm Up:  10 Pull Ups, 10 GHD Sit Ups, 10 PVC Overhead Squats, 

Strength: Overhead Squat 5x5

WOD: "Wittman"

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13th, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

7 Rounds for Time

15 KB Swings (1.5/1)

15 Power Cleans (95/65)

15 Box Jumps (24/20)

REC: 4x8 Turkish Get Ups (1.5/1)

Thursday, May 23rd, 2013

Strength:  Weighted/Strict Ring Dip 3x10-12

WOD:  For Time

10-8-6-4-2

Turkish Get Ups (2/1.5) (Keep the bell at shoulder height, no overhead extension.  Hold your thumb in the middle of your chest with the KB resting on the meaty part of your arm)

4-8-12-16-20

Pistols

* Rounds will look like this:  Rd 1=10 TGUs and 4 pistols, Rd 2=8 TGUs and 8 Pistols, etc.

REC:  50 Partner GHD Homeschoolers (Public schoolers?) each partner.  Just like regular homeschoolers, touch the medball to the ground behind you, sit up and throw the ball to your partner.  Scale by holding the medball at your chest.  If you are new to the GHD, mix in half Abmat Partner Homeschoolers.    

REMINDER:  The Chief is running a heat of Murph at noon for those of you who are heading out of town early. Otherwise, we hope to see you this Saturday at 9:00 A.M.