Russian Style - WOD for 042412 at CrossFit Durham, NC | CrossFit Durham
410 W Geer St, Durham, NC 27701 (919) 907-1233

Russian Style

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WOD for Tuesday 042412Click Here For Today’s Schedule
Turkish Get Up
4 Rounds:
1 minute – Deadlifts (85% 1RM)
1 minute – Russian KB swings (70/52)
Rest 1 minute

Post TGU Loads and Workout Reps to Comments
For the strength segment, perform TGUs on each arm in sets of 2.  You do not have to use the same load for both arms.  Work hard to keep your straight leg from raising off the floor as you move through the first part of the movement (Turkish Situp).

For the conditioning workout, perform as many reps as possible in each minute.  There is a 1 minute rest between Rounds.  Score is total number of reps completed.

Kettlebell Swing Corrected

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More info here

  1. Griff Gatweood Reply
    Dave, Is the WOD an AMRAP? Or does it just last three minutes? Thanks for clarifying, Griff
    • Dave Reply
      Griff, my bad. It's for a total of 4 Rounds. AMRAP deadlifts, swings, then rest 1 minute between rounds.
  2. Paul K Reply
    Worked up to 52# x 2 for TGU's and felt pretty solid. METCON Started at 255#/62# -- Transitioned to 225#/52# after the 1st set. I guess I was a bit too ambitious. My back was feeling all kinds of tight. 101 final score. This one left me flat on my back gasping for air when it was done. Good stuff.
  3. Troie Reply
    I agree with you Paul, as this had me on the floor when it was all over. Worked up to 75# barbell TGU on each side...that was cool. Did wod with 315 deads and big bird russian swings and completed 100 reps, which was my goal. 615am...I'm trying to get there again.
  4. Paul K Reply
    @Troie -- Nice work! Look forward to seeing you back with the 6:15 pack soon.

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