Tuesday, 9 OCTOBER 2012

Announcements:  West Point WOD for Warriors - sign-up at: http://w4w-wp.eventbrite.com/

Equipment needed:  1 x barbell per person

Warm-up and instruction:  We still start off with a demo of the 3 movements for the WOD and then have an opportunity to practice each.  We will split the group in half and spend approximately 5 minutes learning about the push-press (Matt) and then 5 minutes on the back squat (Adam).  Everyone will be given the opportunity to practice each movement including the knees to elbows.  Additionally, I've attached a video to show some technique tips for the cash-out.  We can provide coaching as needed for the Turkish get-ups.

WOD:

Today's WOD should be relatively quick, so I've included a cash-out challenge on a movement we rarely do.  I hope you have the time and motivation to stick around and do the cash-out!

5 rounds for time:
9 x push press (95/65)
9 x back squat (95/65)
9 x knees to elbows

then after a few minutes of rest:

Cash-out challenge
15 x Turkish get-ups (each hand) at a weight for your choosing.  Check out a decent video (you can fast forward through the first 3 minutes if you'd like): Turkish get-up

NOTE:   These reps do not have to be unbroken and you can adjust the weight as needed throughout.  There is no time component to this WOD, so improve your technique and see if you can get better (form and load) as you progress.

Post time to comments.  Also post loads or comments about Turkish get-ups to comments.