Accessory
Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps
WOD
"Golden Gophers"
For TIme:
1-2-3-4-5-6-7-8-9-10
Devils Press (50s/35s)
* 10/8 Calorie Air Bike after each set.
WOD
"Cash"
5 sets
2:00 AMRAP
8x50ft Shuttle Run
10 Clean and Jerks 95#/65#
Max Box Jump Overs 30"/24"
-Rest 1:00 Between sets-
Accessory
Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps
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
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)
