Strength and Skill:
EMOM x 4 sets
A1. :20-30s HandStand Hold (focus: stack + balance)
A2. 10-12 Strict leg raises w/ 1-3 sec hold at maximum compression
A3. 3 slow Tempo Ring lowers to hang
21 Turkish Get-Ups, Right Arm (72#/53#)
50 KB Swing
21 Overhead Squats, Left Arm
50 KB Swing
21 Overhead Squats, Right Arm
50 KB Swing
21 Turkish Get-Ups WOD BRIEF:
Strength workout breakdown:
A1 = free standing handstand hold; wall facing; reverse or with partner
A2 = strict toes to bar with pause at highest point
A3 = On low rings begin at top in full support, then lower body through RMU transition to finish under rings with arms extended in False Grip. USE TOES to assist.
Hero Wod: Arnie
Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.
For this workout, my best advice would be to make sure your shoulders and core are up to the task and primed for success. The Turkish get-ups are no joke, I almost didn’t get through the first set of get-ups without going lighter so make sure you can handle this before starting. Swallow your pride and scale back with a lighter kettlebell if you need to, this is about honoring a hero and grinding through for those that no longer can…not about dropping kettlebells on your head.
No 6:15am classes on Thursdays.
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REFERRAL PROGRAM-Click herefor more information…bring friends and get free things!
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