Turkey Lurkey Do

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WOD for Tuesday 013112 — Click Here For Today’s Schedule
Turkish Get Ups
1-1-1-1-1-1-1-1-1-1
–Rest–
10-9-8-7-6-5-4-3-2-1 Reps For Time:
Russian KB Swings (70/52)
Chin Ups

Post TGU Loads and Workout Time to Comments
For the strength segment, perform 10 Turkish Get Ups on each arm.  Start light and work up to the heaviest load you can handle.  Finish your ten reps at that load (ie, 25, 30, 35, 40, 44, 52, 60, 70, 70, 70).  Take your time with each step of the movement.  Remember, that the direction of the “tactical” Turkish Get Up can be reversed at any step along the way.

For the conditioning workout, use an underhand grip for Chin Ups.  These will be quite a different stimulus from regular, overhand grip pullups.  Note that the KB Swings are Russian…make them heavy.  Your grip will be smoked from this, but don’t abuse the chalk!  Check out this great post on chalk from CF One World.

Gray Cook, RKC KB Guru, Teaches the Turkish Get Up! (good stuff starts around 4:20)
[youtube]http://www.youtube.com/watch?v=l-MMnltV1h8[/youtube]