Wednesday 4/2/2025

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WOD
"Manark
For Time:
5x50ft Shuttle Runs
10 Box Jump Overs 30"/24"
20 Kettlebell Swings 55#/35#
6x50ft Shuttle Runs
12 Box Jump Overs 30"/24"
24 Kettlebell Swings 55#/35#
7x50ft Shuttle Runs
14 Box Jump Overs 30"/24"
28 Kettlebell Swings 55#/35#
8x50ft Shuttle Runs
16 Box Jump Overs 30"/24"
32 Kettlebell Swings 55#/35#
* Each shuttle run rep is 25 feet down + 25 feet back.

Accessory
Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps

Thursday 09/02/2021

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WOD
FOR TIME
24 Single DB Box Step-Up 24"/20"*
50 Alt. DB Snatch 50#/35#
24 Single DB Box Step-Up

*DB Can be held anyway above the waist.

Strength
FOR QUALITY
10 Alt. DB Turkish Get-Ups (Athlete Choice)*
30 DB Slides
10 Alt. DB Turkish Get-Ups

*Athlete may build or stay at the same weight across all reps.
(Score is Weight)

Thursday 07/01/2021

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WOD
4 SETS FOR QUALITY
4/4 DB Turkish Get-Ups (Athlete Choice, Mod-Heavy)
1:00 Max Alt. DB Slides (Athlete Choice, Mod-Heavy)

-Rest as needed b/t Sets-

Then Into...

4 SETS FOR QUALITY
15 DB Floor Press (Athlete Choice, Mod-Heavy)
1:00 Glute Bridge Floor Press Hold*

-Rest as needed b/t Sets-
*Begins immediately after the 15 Floor Press.
(No Measure)