Buy In:

500M Row

WOD:

AMRAP 10 Min

3 Turkish Get-Ups (Each Arm)

10 Deadlifts (185/135)

Cash-Out:

3 Rounds:

Max L-Sit Hold

1 Minute Plank Hold

1 Minute Sit-ups

 

For today’s buy in we are going to take turns attempting a simple 500 meter row for time.

For today’s workout we are going to perform a simple couplet for 10 minutes.  This workout requires you to complete 3 turkish getups on each arm, then 10 deadlifts.  A turkish get-up is a movement which requires you hold a weight in a supine position (laying on your back) with one arm fully extended.  You will sit-up and then stand up with the weight directly over your head and your arm will remain extended for the entire movement.  This exercise requires active core and shoulder stabilization for the entire movement. Post number of rounds AND what size load you used for the turkish get-up.

For the cash-out we are going to perform a 3 round mini wod. This portion does not have a time component, but the reps will be performed for quality. For the Max L-Sit hold use the parallettes and sit while supporting your bodyweight with your hands. Raise your feet until they are extended and as high as you can pull them. When your feet touch the ground, transition into a plank hold (pushup position) for 1 minute. Then perform 1 minute of situps with an abmbat.

Results: