• Shawn Alfenito

WOD 4/15/2020



Part A. (All groups)

Turkish Getups:

5 set of 3-5 reps on each arm

Use a KB, DB, barbell (advanced) - you can also use any other weighted object that you can hold easily in one hand, get creative!


Turkish getups are a great way to increase shoulder and core stability and help increase general hip function and movement. It will also help promote better unilateral overhead strength, lower body mobility, and total body awareness. This is a great video breaking down the movement.



It also helps to keep your eyes focused directly on the load bearing arm through the entire range of motion. Practice!


WOD A.

5 Rounds For Time:

8 Single Arm DB Overhead Lunges (Right Arm)

30 DU’s (sub jumping jacks)

12 DB Deadlifts (can sub for bar)

8 Single Arm DB Overhead Lunges (Left Arm)

WOD B.

5 Rounds For Time:

8 Single Arm KB Overhead Lunges (Right Arm)

30 DU’s (sub jumping jacks)

12 KB Deadlifts (can sub for bar)

8 Single Arm KB Overhead Lunges (Left Arm)

WOD C.

5 Rounds For Time:

8 Single Arm Overhead Plate Lunges (Right Arm)

20 Box Jumps

12 Ball Slams

8 Single Arm Overhead Plate Lunges (Left Arm)


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