Friday 8-20-2021 Workout Of the Day

A. Skill review/practice: TGU’s

B. EMOM X 20
1: TGU Right Side
2: TGU Left Side
3: 6-8 ring dips @31×1
4: 8 heavy goblet squats @31×1

C. For time:
KBS @35/50#
Goblet squats
300m run

Workout Notes/ Intentions: today we are reviewing and working on Turkish Get Ups. It’s been a while since we’ve done them so coaches will review every step during their warmup. You will build to a heavy weight for 1 rep, which you’ll use for the EMOM. Note the tempo for dips and goblet squats in the EMOM as well. You won’t have a ton of rest, just enough to transition and control your heart rate a little.

For Part c, it’s a quick 21-15-9 couplet, with the addition of a 300m run after each round. Workout finishes with a hard run! Keep the swings and squats unbroken throughout. This is a shorter, high effort metcon.