100529 "Arnie"

Warm up:- a few arm swings, over-n-unders, band dislocates with ohs x 5, 10 abmat situps, 10 abmat back extenstions, 10 push ups against pin 4 (8,2), 10 blue band assist chin ups (broken).
OHS with 7kg bar x 3, a few KB swings with 2kg, a couple of ohs squat attempts with 2kg DB, 2 TGU's with 2kg

100529 “Arnie”

Puppies:
With a single kettlebell weighing 10-15 pounds:
10 Turkish get-ups, Right arm
20 Swings
10 Overhead squats, Left arm - I just couldn’t manage these at all - tried a couple and gave up - did BB OHS with 7kg BB instead
20 Swings
10 Overhead squats, Right arm - subbed 7kg BB instead
20 Swings
10 Turkish get-ups, Left arm
A dumbbell can be substituted for Kettlebell. - I used a 5kg / 11lb DB

Done in 23.09 mins

OMG The TGU’s were tough - only second wod /time that I’ve done them - last time I used a 2kg / 4lb DB. I spent a fair bit of time laying on the floor contemplating the next one - some major cns stuff going on I think - I was so whacked afterwards.

Am I the only one that could not get my head round a one arm OHS?????? it really did my head in - I presume it’s more flexability that anything else but there was just no way I could keep that DB up in the air and get my body to squat at the same time any advice please??? 



My energy was zero afterwards, even after shake - had no carbs with meal and I knew to it :(

May have to incorprate a few TGU into warm ups every now and then there's more to them than meets the eye!!