Wednesday Workout: Turkish Getups, 2k Row Plus Mile, and Core Circuit

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Drink plenty of water before you come in today!

STRENGTH

Turkish Getup, 3/arm x 3 sets

Notes: medium weight, good control

WOD

Level 1

In 12 Minutes:

  • Row 1500m
  • Rest for remainder of 12 Minutes

Then:

  • Run 800m for Time

Notes: Score is 1500m row plus 800m run

Level 2

In 12 Minutes:

  • Row 2k
  • Rest for remainder of 12 minutes

Then:

  • Run 1 Mile

Notes: Score is 2k row plus mile time

Post WOD Core Circuit (On Your Own)

  • Russian Twist (with dumbbell or medball) x 20
  • Windshield Wiper x 20
  • Side Plank R x 30 seconds
  • Side Plank L x 30 seconds

Announcements

  • Register for the “31 Heroes” Workout, August 3 from 10-12pm.  See our Facebook event for more information
  • The CrossFit Games is going on and Martha is competing!  Check out the CrossFit Games site here for information on how to tune into the action and for up-to-date results and information.

11 thoughts on “Wednesday Workout: Turkish Getups, 2k Row Plus Mile, and Core Circuit

  1. @Evolution Strength and Conditioning:

    Cash in – 30 slamballs, 50 hollow rocks, 200 flutter kicks

    WOD – 12 min amrap:
    7 goblet squats (35#)
    22 box jumps
    19 hand release push ups
    8 kb figure 8’s
    5 no push up burpee

    3 rds and 11 hrpu

  2. DL: 139 KG, set of 5 (linear progression cycle)
    WOD: 7:15/7:27=14:42

  3. TGU: 35#
    WOD: 7:23/8:55=16:18
    5 sec PR on the row – thanks for screaming at me, Alex…

  4. TGU: 53#
    WOD: 7:11 (PR by 13 sec’s)/8:06 = 15:15

  5. TGU: 25#
    WOD: 8:44 and 8:25

  6. TGU: 35
    Row: 7:55 (PR by 15 seconds)
    Run: 8:28

  7. TGU: 15#
    Row: 9:16
    800M run: 5:50

  8. TGU: 25#
    WOD:
    Row: 7:16, Run 8:52 (ouch! felt like I was running in lead boots), tot: 16:08

  9. TGU: 26#
    WOD: 9:10 + 8:42 = 17:52

  10. WOD: 7:22 + 7:02 = 14:24

  11. Row: 7:06
    Run: 6:50

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