Wednesday Workout: TGU and Team WOD

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