Get up and press one-armed!

Girls and boys having fun.

Today's WOD:

8  Turkish Get-ups  24/14kg

16 Kettlebell Press 24/14 kg

24 Kettlebell One-arm Swing 24/14kg

  

3 Rounds for time.

Evenly divide between each arm.

Warm-up:

1. Samson Stretch
2. Overhead Squat 
3. Sit-up
4. Hip/Back Extension
5. Ring Dip
6. Pull-up
7. Push-up to Side Plank
8. Reverse Hyper
9. Burgener Warm-up

3 rounds of 8 reps.

MOD:

Turkish Get-up

Kettlebell Press

One-arm Kettlebell Swing

Post-WOD:

Skip 400m

Roll & Stretch

Morning Crew Results:

David C. 18:28/3:24

Kathy 22:04 Scaled. 4:12

Suzanne 26:47 Scaled. 2:50

Sal 27:20 Scaled. 3:05

David Y. 25:20 Scaled. 3:16

Ryan 21:50 Scaled. 4:27

Kim 21:04 Scaled.

Cindy 22:02 Scaled. 4:00

Afternoon Crew Results:

Terri 14:34/3:22

Teresa 24:21 Scaled. 3:22

Shaun 21:44 Scaled. 3:05

Amanda 20:00 Scaled. 2:54

Brian 21:00 Scaled. 3:24

Keith 17:04 Scaled. 3:07

Juliet 30:22 Scaled. 4:04

Alex 27:35 Scaled. 2:37

Kelly B. 28:16 Scaled. 3:52

Trey 14:45 Scaled. 2:20

No, not another leg day!

Today's WOD:

Row 1000m

100 Sit-ups

15 Knees-to-elbows

50 Doubleunders

15 Knees-to-elbows

50 Sit-ups

 

For time.

Warm-up:

1. Samson Stretch
2. Overhead Squat 
3. Underhand Deadlift 95/65 lbs
4. Athlete's Weakness
5. Ring Dip
6. Burgener Warm-up

3 rounds of 10-15 reps.

MOD:

Doubleunder

Rowing

Post-WOD:

Kettlebell Shoulder Press Walk

Roll & Stretch

Morning Crew Results:

David 14:33

Kevin 14:58 Scaled.

Larry 33:00 Scaled.

Trey 18:43 Scaled.

Kathy 17:52 Scaled.

Bill 16:53 Scaled.

Afternoon Crew Results:

Kim 22:31 Scaled.

Teresa 24:30

Jason 18:58

Eric 20:11 Scaled.

Alexa 20:20 Scaled.

Mike 21:34 Scaled.

Ali 18:44 Scaled.

Holden 17:10

Kelly 27:07 Scaled.

John 13:38

Terri 16:34

Shaun 17:20 Scaled.

Allen 19:17 Scaled.

Tyler 17:25

Keith 24:55 Scaled.

Becky 18:56 Scaled.