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One Mountain a Month

Weighted WOD a Week 2 - Arnie
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Emily Redventure

Weighted WOD a Week 2 - Arnie

This week I did the Hero WOD Arnie. I wasn't looking forward to this workout very much, because the Turkish Get-up is a really technical move, and I've never been able to do them with very much weight at all. So I kept it light at 2.5kg, (taking into account the added weight of the vest) and the last set on my left side I was pretty much doing them singles. I opted for a dumbbell over a kettle bell for the over-head squats, as it's also such a difficult move, and I hate the way kettle bell rest on your wrists in that position. My Scale - With 7kg Weighted Vest For Time: • 21 Turkish get-ups right arm 2.5kg • 50 KB swings 12 kg • 21 Overhead squats left arm 8kg DB • 50 KB swings 12 kg • 21 Overhead Squats right arm 8kg DB • 50 KB swings 12 kg • 21 Turkish get-ups left arm 2.5kg RX: For Time - With a single 2-pood kettlebell: • 21 Turkish get-ups, right arm • 50 kettlebell swings • 21 overhead squats, left arm • 50 kettlebell swings • 21 overhead squats, right arm • 50 kettlebell swings • 21 Turkish get-ups, left arm Los Angeles County Firefighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, Aug. 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, California. He is survived by his wife, Lori; and daughter, Sophia Grace, born three weeks after his death. A fund for Arnie's familyhas been established by the Los Angeles County Fire Department. First posted May 29, 2010

Weighted WOD A Week

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