Wednesday Workout: TGU and Team WOD

crossfit-charlottesville_0285

STRENGTH

Turkish Get-up, 5/arm x 2 sets

*Warm up with lighter kb’s, and choose light/moderate weight for working sets

WOD

In Teams of 2 (one person working at a time):

AMRAP 15* (see notes):

  • Deadlift (225/155) x 5
  • Burpee over the bar x 10
  • Overhead Lunge (45/25) x 15

*Notes: While Partner 1 is working on the AMRAP, Partner 2 must complete a 100m Farmer Carry using kettlebells or dumbbells (70s/50s).  Once P2 gets back from farmer carry, P2 picks up on AMRAP wherever P1 left off and they switch.  Score is total number of rounds completed after 15 minutes.  Scale deadlift weight as needed.

Level 1 Subs:
  • Kettlebell Deadlift (10 reps) OR Slam Ball (10 reps)
  • Burpee (hands elevated if necessary)
  • Bodyweight Lunge

ANNOUNCEMENTS

This is the final week to vote for your choices in the “Best of C-ville”!  Please head over to www.c-ville.com/vote to cast your votes today.  Thanks to your support and nominations, we are in the TOP 5 for three separate categories under “Health and Fitness.” Thank you!  Best Niche Gym: CrossFit Charlottesville | Best Fitness Class: C’ville Burn | Best Personal Trainer: Scott Linton

3 Comments on “Wednesday Workout: TGU and Team WOD

  1. No TGU
    WOD: 9 + 7 w/ Joyce
    (35# farmer carry for both, burpees to parallettes for me)

  2. With Megan: 7+5
    Joe: 55# Sandbag squats for lunges
    Megan: 40# KB, 100# DL, 10kg Lunge

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s