Turkish Get Up (Progress to a heavy weight)
This is a 5 min AMRAP â€“ as many rounds and reps as possible. Â You can do each round BROKEN, as long as you only move forward once all reps per round are completed. Â If you are competing to win, I would recommend a coach keeps your score.
PER ROUND –
5 Muscle Ups â€“ standard is that you must do CF Games style MUâ€™s to start at full extension, A TURN OUT at the bottom is necessary to insure full range of motion, where palms of hands are turned to face out 180 degrees; and full extension of both arms at the top of the rings.
10 â€“ 115#/85# Snatch (squat, power or muscle)
15 â€“ 30â€³/24â€³ Box Jumps (must jump leaving both feet together, and landing both feet together. Â Must stand at complete extension while feet are still in contact with the box. Â Can step or jump down.
THE FALL SUB â€“ 405#/275# Dead-lifts can be done instead of MUâ€™s, either or, cannot change mid WOD (1 for 1 sub)
5 Minutes to complete
Scaled/OPEN division: 5 Pull-ups or 15 Jumping Pull-ups (chin over bar, and full extension of the arms at the bottom)
10 â€“ Snatch 75#/55#
15 â€“ Box Jump or Step Up 24â€³/20â€³
THE FALL SUB â€“ 225#/165# Dead-lifts (1 for 1 sub)
This is the part of the TGU that trips up most people