Open workout 18.1 will be announced tonight at 8pm! Sign up for our team HERE
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
50ft x Waiters Walk
10 x KB Press (5L/5R)
10 x KB Goblet Squats
III. Mobility
Impact/Focus: Turkish Get-ups
Warm up as needed before completing the following workload for Turkish Get-ups.
Turkish Get-ups 1-1-1-1-1 (reps on each arm)
Post loads to comments.
“Lucky Number Seven”
Complete 7 rounds for time of
7 x Handstand Push-ups
7 x Front Squat (135/95)
Notes: Rx+ = 185/135
Post times to comments.
TGU – 30# – Difficult to keep left arm vertical still.
“Lucky Number Seven” : 13:26 (Seated DB Press: 3 rnds 25; 4 @ 20 #; 95#)
48kg (PR!)
15:39 Rx+.
Turkish Get-Ups: 40#
Lucky Number Seven: 28:13 (20# seated DB presses)
Turkish Get-Ups: 80# L+R
“Lucky Number Seven”: 25:55 Rx+! (First full workout doing Rx HSPU!)
Totally awesome !! Congratulations.