Tuesday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

W12: 2 Rounds Med-ball Partner Toss (No Measure)

5 Overhand

5 Underhand

5 Left side

5 Right Side

5 Front Squat

*should be a good distance between you and your partner.

Connectivity

C8: Banded Overhead Distraction (No Measure)

DEMO:

http://www.mobilitywod.com/2013/04/banded-overhead-distraction/

Skill Work

D18: Turkish Get-up: (No Measure)

Work with light kettlebell or dumbbells to get the athletes warmed up for the movement.

WOD

Metcon (Time)

C1:

3 Rounds for Time of:

15 Strict Ring Dips

15 Toes to Bar

10 Barbell Turkish Get-ups, 65/45 lb.

C2:

3 Rounds for Time of:

15 Strict Ring Dips

15 Toes to Bar

10 Barbell Turkish Get-ups, 45/33 lb.

C3:

3 Rounds for Time of:

15 Strict Ring Dips (banded okay)

15 Toes to Bar / Knees to Elbow (whichever one preseves GOOD FORM)

10 Kettlebell , 53/35 lb.

*scale this weight further to preserve GOOD FORM.

C4:

3 Rounds for Time of:

15 Bench Dips (use feet to push off the ground if needed)

15 knee raises

10 Dumbbell Turkish Get-ups, 20/10lb.