Saturday, May 29, 2010


With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Matt Chan 25:06. Bill Grundler 25:49, Moe Kelsey 29:46, Graham Holmberg 36:31, Jeff Tincher 44:31. Jeff Vale 48:46. Post time to comments.

Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

fund for Arnie’s family has been established by the Los Angeles County Fire Department.

Bill Grundler 25:49 on today’s WOD – video [wmv] [mov]

Jeff Tincher 44:31 on today’s WOD – video [wmv] [mov]

Published in: on May 28, 2010 at 8:30 pm  Comments (5)  

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5 CommentsLeave a comment

  1. 1pd for Turkish get-ups, overhead squats
    1.5 pd for KB swings

    • Need to work on keeping appropriate leg alignment on the OHS

  2. Great work today everyone!! This was a tough WOD (especially following “Nutts” yesterday) and both waves of RXers kicked a$$! Can’t wait to see what Hero WOD HQ has in store for us tomorrow.
    Oh, BTW, Coach Laura just happens to be ranked #1 @ Regionals as I type this…just sayin’ 😉 See you all tomorrow!

    • P.S. please note that a Turkish Get-up is all about the “getting up”…reference the videos posted last time this exercise came up and the one Jeff T from CF Alexandria posted on the HQ site this time around…this Hero WOD is about pushing a heavy weight up, so don’t worry if you didn’t reverse it and do the Turkish Get-DOWN too this time around…that’s just GRAVY (but keeping working for that gravy)
      P.P.S. go team RX

  3. Yay, Team RX! We can’t feel your pain, but at least we’re feeling a little of our own with these hero wods. Thanks, Michael, for the great coaching. I did not do the ‘get down’ part this time but I had moved from 10lb in Dec on the Turkish GUs to 25lb today.
    TGUs with 25lb kb
    OHS with 25lb kb (except for 5 lousy reps @ 15lb near beginning when I having some trouble)
    Swings were all with 35lb kb

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