TGUs and burpees

10 rounds of 4 turkish get ups (2 each arm) and 9 burpees.
TGUs are NOT for time...slow and steady!
Burpees...go hard!

TGU weight...35,40,45,40,35,30,25,35,45,45

WODplethora

met at the Depot for 445AM WOD.

kettlebell work..3 rounds of: get ups, clean and press, snatch, swings, windmills. Alternated b/t 40# and 53# bell.

Finished up with 3 cycles of keg clean and press, tire flips, box jumps, sled push, & sledge hits.

No time or reps recorded.

for time:

Row 500 meters (1:44.5)
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps (bar dips with 2 small bands for assistance)
2 TGU 40# db (one each arm)
2 TGU 30# db (one each arm)

time: 25:20

jumping pull ups on cable crossover bar with one aerobic step for height.

TGUs very hard on my shoulder...didn't want to push it.

AMRAP 20

2 muscle ups
4 45# dumbell turkish get ups (2 each arm)
6 115# OHS
8 31" box jumps

5 rounds + 2 muscle ups

round times: 2:49, 5:13, 4:29, 3:24, 3:42

Last 2 sets of OHS unbroken. Focused on keeping arms back. Had a failure on Rd3 after 2. No failures on M/U.

WOD totals = 12 muscle ups, 20 TGU, 30 115# OHS, 40 31" box jumps

445AM Sandbags

Met some guys at RHS with sandbags. One minute of work, 20 seconds rest, move to next exercise, 4 rounds, AMRAP:

64# sandbags

cleans: 15,14,15,15
shoulder (R,L,R,L):13,14,12,10
back lunge: 12,13,10,12
TGU (L,R,L,R): 4,3,3,3
good mornings:14,13,10,17

tabata burpees: 7,6,6,5,4,5

sweet WOD, but 4:45AM is pushin' it!

21-15-9 TGU and Sotts press

I did the first 10 TGU with 25# barbell, then changed to 40# for the remainder. The first couple Sotts press reps were very hard. I think after that I was a little more flexible; they were still hard, but not as bad as the first two.

For some reason, I never started my timer, but I kept a pretty good pace. Did this in the garage on a great day, but still worked up a sweat. Once the garage got wet from sweat, it was slick. I probably could've used some chalk as the bar got slick, too.

Great WOD, probably took 15-20 minutes???? Just a guess..really have no idea!

Arnie "light"

I'd never done TGUs before, so I practiced with a 25# db and 35# kb. Did 15-20 with each arm...broken into 2 sets. Did 25 53# kb swings after each set. Not a timed WOD.

TGUs are interesting. Probably need a lot of work...I felt it in my shoulders!