Durka, Durka

The Turkish get up is one of my favorite exercises.  Because it gives me that welcome nauseous felling.  This is a promising grinder.   

Examples of the Turkish get ups and the Hang clean

The WOD:  5 rounds for time

Suggested weight for the turkish get ups 35# men and 25# for women 

Suggested weight for the hang clean 95# men and 65# for women

Scale weight as needed to stay in that Glycolytic zone

10 Turkish get ups (5 reps right side, 5 reps left side) 

10 Hang cleans

10 Ring push-up 

10 burpees

Ready GO

I forgot my rings so we did plyometric push-up in place of the ring push-ups.  It sucked I wont forget those again.  Below is an example of the plyo push-up.  We used a volley ball size ball in place of the box.  Every time you push off of the ball/box is one rep.

Times:  Steve 25:02 ( New PR the old PR 30:00 I crushed it)

            Cheri 37:01   (Cheri had to scale the weight to 45# on the hang clean.  this is the first time she has done this wod to completion she gets a gold star.  Now she needs to get faster.)