Tuesday’s WOD 9/25/12

Buy In:

Ring Dip Volume Training

8 Sets

3 Reps Rest 30 Secs

WOD:

AMRAP 10 Minutes

3 Power Cleans 135/95

6 Front Squats

9 Pull-Ups

Cash-Out:

Turkish Get Up

For today’s buy in we are going to work on some gymnastic strength training.  For the volume training we choose a number between 1 to 4 and perform interval sets (work then rest) for a set number.  In today’s case, we are performing 8 sets.  The goal is to work through the entire session without going to failure.  The key here is volume.  Say you performed 4 ring dips and rested 30 seconds after each session.  At the end you have performed 32 ring dips.

For the workout we are going to perform a 10 minute triplet.  This workout is scored by completing one round of 3 power cleans, 6 front squats and 9 pull-ups as many times as possible in 10 minutes.  The goal for this workout is to develop the front squat.  After a few rounds you will notice this will be the most difficult to keep at a fast pace due to fatigue.  At 6 reps there should be no reason to put the bar down.  The power cleans and pull-ups were added to keep the intensity high while managing the front squats.

For the cash-out we are going to learn and develop the turkish get-up.  The turkish get-up is a fun strength exercise to move an object with one arm from a supine position to standing overhead.  This movement requires gnarly stability in the shoulder and core.  We will learn this movement using a dumbbell or kettlebell.  To practice you can use a dumbbell, kettlebell, or barbell.

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