WOD:
Strength:
15 min to establish a 1RM Barbell Turkish Get-Up (TGU)
Conditioning:
3 Min AMRAP of:
3 Pullups
3 HR Pushups
– Rest ~ 6 minutes-
3 Min AMRAP of:
10 GHD Situps
15 Hip Extensions
– Rest ~6 minutes
3 Min AMRAP of:
1 Rope Climb
12 Jumping Squats @ 45/35
SCALES:
Gold
Strength:
15 min to establish a 1RM Barbell Turkish Get-Up (TGU)
Conditioning:
3 Min AMRAP of:
3 Pullups
3 HR Pushups
– Rest ~ 6 minutes-
3 Min AMRAP of:
10 GHD Situps
15 Hip Extensions
– Rest ~6 minutes
3 Min AMRAP of:
1 Rope Climb
12 Jumping Squats @ 45/35
Silver
Strength:
15 min to establish a 1RM Barbell Turkish Get-Up (TGU)
Conditioning:
3 Min AMRAP of:
3 Ring Rows
3 Box Pushups
– Rest ~ 6 minutes-
3 Min AMRAP of:
10 Situps
15 Supermans
– Rest ~6 minutes
3 Min AMRAP of:
3 Rope Walkups
12 Jumping Squats @ 45/35
Bronze
Strength:
15 min to establish a 1RM Turkish Get-Up (TGU) with a kettlebell or dumbell
Conditioning:
3 Min AMRAP of:
3 Ring Rows
3 Box Pushups
– Rest ~ 6 minutes-
3 Min AMRAP of:
10 GHD Sit-ups
15 Hip Extensions
– Rest ~6 minutes
3 Min AMRAP of:
3 Rope Walkups
12 Jumping Squats @ 45/35