Monday Workout: Turkish Get-ups and Sandbag Hill Sprints

[youtube=http://www.youtube.com/watch?v=La_-cZCUJUc]

Strength

Spend 10 minutes building to a heavy single Turkish Get-up per arm.

WOD

5 rounds (with a light-weight sandbag or vest):

  • Sprint to the Railroad Tracks
  • Walk back

Compare to 7/4/12.

Notes

  • The get-ups can start from standing (i.e., “reverse” style), and be sure to warm up thoroughly for the sprints.

11 thoughts on “Monday Workout: Turkish Get-ups and Sandbag Hill Sprints

  1. TGU: 35lb
    Sprints: 1:10, 1:19, 1:34, 1:28, ran out of time, 32 lb

  2. 75# barbell
    51,56,1:06,1:05,1:05 w/31# vest

  3. @work
    TGU: 60#

    wod: 400m lunges
    11:27

    …I’ll be feeling that tomorrow

  4. get-up: up to 105#
    sprints: 40 sec uphill, rest 6 min x 5

  5. TGU: 35# (PR, finally!)
    WOD: 1:08, 1:15, 1:16, 1:21, 1:09 @ 23#

  6. TGU: 53#
    WOD: ?, ?, 1:25, 1:26, 1:17

  7. TGU: 45#kb (left side only, right side injury)
    WOD: :57, 1:06, 1:04, 1:04, 1:03 (32# sandbag, then vest)

  8. TGU: 45#
    WOD: 59, 1:04, 1:05, 1:06, 1:04 @ 23#

  9. At Crossfit Rock Solid in Downingtown, Pa.

    3 sets of 3 reps push press – 135-145-155
    3 rds for time:
    500m run
    21 snatch grip dead lift @ 185 lbs
    11 ctb pull-ups
    15:53 Rx

  10. Get-up completed 95# I tried 105# and needed to use the other hand for support before going back up.

    Hill run- :54,1:04,1:14,1:25,1:12 at 34#

  11. TGU- got 35# on the right side…not so much on the left.

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