Wednesday, February 17, 2010
2010 February 16
For time:
10-9-8-7-6-5-4-3-2-1
ring dips
pushups
kettlebell swings (53lb/35lb)
After each round, perform 2 Turkish getups (one per each arm) at the weight you perform your kettlebell swings. Example…. 10 ring dips, 10 pushups, 10 KBS, 2 Turkish getups, 9 ring dips, 9 pushups, 9 KBS, 2 Turkish getups, 8 ring dips, etc..etc… You will finish this WOD with 2 Turkish getups (one per each arm) after you complete your set of 1 ring dip, 1 pushup, 1 KBS. Scale weight if needed for the Turkish getups.
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CrossFit Integrity, Charleston, SC
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I feel bad for asking, but what’s a Turkish Getup?
Here’s a pretty good youtube video of it:
http://www.youtube.com/watch?v=0vhJza-2xiI
worked out at Jeff ‘s Backyard CrossFit…..ask coach Kevin about it
17:06
subbed bench dips w/35# on lap
35#KBS
25# TGU (tried on first round to do it with 35#, but couldn’t, then I had to run & get a lighter weight)
did all push ups on my toes!
CrossFit Integrity, Charleston, SC
sorry, posted wrong time. it was 19:06
18:18 Rx
scaled up with 70# KBS & parallel push-ups
24:06 35# get ups and dips with feet on box.
Woke up to late to get to CF so went to globo gym before work. Will make this up Saturday.
21-15-9
Bench Press @135
air squats
situps
10:24 as Rx’d
CrossFit Integirty, Charleston SC
1st WOD
Clean and Jerk 155lbs as many times in 5 minutes
33
WOD
18:17 RX + 70lb KBS, parallel bar pushups
Tabata Abs
15:30 bb ring dips. 35# kbs. 15# Turkish get up. Knee pushups
16:44 one knee one strap bb #35 kbs #35 tgu
Crossfit Integrity, Charleston SC
19:58 Rx, with 70lb KBS and pushups on pirouettes
Beforehand…. 5 minutes of C&J for max reps… 43
CrossFit Integrity, Charleston, SC
WOD 1:
5 minute AMRAP
Clean & Jerk – 155lbs
25 Reps
WOD 2:
19:08 RX + 70lb KBS, Ring Push-Ups
Tabata Abs
24:50 as Rx
CrossFit Integrity, Charleston, SC
Ring dip wod 23:40-toe dips, 25# getups-53# kb
Then tabata abs
Then 5 mins max c&j-17 reps (5 @105, rest at 95#)
19:53 BB, 35# KBS, 15# TGU
21:17, 35# tgu
17:40, 35# kb
CrossFit Integrity, Charleston, SC
22:30 35# kbs, 15# tgu, bb ring dips, 3 toe pu then kpu
21:10 Rx
made this WOD up 2/25/10
22:02 with 40lb TGU
CrossFit Integirty, Charleston SC