WOD

“Your Sign”

METCON

STRENGTH
Turkish Get Up
3×5 per side, across
*for quality NOT for time
FOR TIME
2 Rounds
50 Kettlebell Swings
75 Wall Balls
Weight: 70/53, 20/14

MASTERS

STRENGTH
Turkish Get Up
3×5 per side, across
*for quality NOT for time
FOR TIME
2 Rounds
50 Kettlebell Swings
75 Wall Balls
Weight: 53/35, 14/10

MOVE

STRENGTH
Turkish Get Up
3×5 per side, across
*for quality NOT for time
FOR TIME
2 Rounds
30 Kettlebell Swings
50 Wall Balls
Weight: 35/26, 10/6

WOD GUIDANCE & GOALS
NOT for time, but for a moderate weight, coaches will guide you through 5 kettlebellTurkish get-ups per arm. The weight will be limited by your non-dominant arm. If this is your first time doing Turkish get-ups, air on the lighter side.

For the second piece of today’s workout, choose a heavier kettlebell, that you’ll have to break the 50 reps into at least 2-3 sets (30/20 or 25/15/10). Then for the wall balls try to only break 3-4 times (25/25/25 or 20/20/20/15). Target 18 minutes.

Post Weight + Time to Comments.

HOME WOD

2 Rounds
50 Jumping Good Mornings
75 Squats

ENDURANCE

10 rounds
:60 run, :30 jog, :30 sprint, :60 rest