Toady we are working on shoulder strength and stability with a push-pull combination. We haven't prescribed weights for this workout so that you can choose your own adventure. We want you to get heavy in this workout. The stimulus is the heavy load, not the speed with which you can complete the thrusters and Turkish Get-ups.
Todays MWod video is focused on getting your shoulders ready to externally rotate and stabilize under load.
Work on handstands/handstand walking and core strength.
5 Rounds for time of:
9 Dumbbell or kettlebell thrusters, pick load
6 Alternating Turkish get-ups, pick load
3 Bar muscle ups
Pick the heaviest load you can safely do for the thrusters and Turkish get-ups.
We haven't done kettlebell thrusters in a while. Here's a tutorial from Jeff Martone, a Russian Kettlebell master instructor.
Record your WOD on Beyond the Whiteboard.
Do you need CrossFit or yoga gear? Click on the links below to buy through our Just Strong, Reebok, Rogue or Hylete Affiliate share sale programs. These are affiliate links and our gym will be compensated if you make a purchase after clicking on these links.
Check out our Flickr page!