WOD
 | Wed, May 13 |  |
 | Mon, May 25, 2026 at 9:00am Memorial Murph & Pot Luck |
 Coach JToday’s workout is a fun, shoulder-heavy workout with the combination of pushing, pulling, and pressing overhead. We've got dips, pullups, and Turkish Getups. |
CrossFit 20260513(Time) WARM-UP: 200m walk 3 sets: :10 ring support 5 strict ring dips 5 kettlebell windmills, left arm 5 kettlebell windmills, right arm 5 strict pull-ups, jump and controlled lowers, or foot-assisted pull-ups WOD MOVEMENT REVIEW & WARM-UP: Ring dip + Turkish get-up + Pull-up WOD: 3 rounds for time Rx: STIMULUS 12:00-18:00 25 ring dips 10 KB Turkish get-ups (70/53) 25 pull-ups – Switch arms as desired on the Turkish get-ups MODIFICATIONS: -Ring dip, modify reps first, e.g., 18 or 12 then movement, e.g., foot-assisted ring dips, dips on a box -Turkish get-up, modify reps first, e.g., 8 or 6 and/or weight then movement e.g., unweighted -Pull-up, modify reps first e.g., 18 or 12 then movement, e.g., jumping pull-ups, foot-assisted pull-ups STIMULUS NOTES: Time cap 20:0000 Try to finish the ring dips in 4 sets or less each round with short rest between sets Aim to keep a controlled and consistent pace on the Turkish get-ups, finish in 3:00 or less each round Intentional interference with the ring dips and get-ups The pull-ups should be finished in 4 sets or less each round Use the pull-ups as a bit of recovery for the triceps and shoulders ACCESSORY + STRETCHING: For load: Sandbag bear-hug carry (100 feet) 2:00 foam roll lats 1:00 pec stretch 1:00 banded shoulder stretch/arm
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