workout of the day
07.02.2021
WOD
"Let Me See You Do It"
4 rounds
3:00 AMRAP 1:00 Rest
Run 400m or 300m
max reps*
* odd rounds= max reps DB manmakers 35/25
even rounds= max reps tire flips
02.18.2021
WOD
"Toned Up"
2 rounds for time
400m row
25 ring rows
25 KB swings 53/35
25 abmat sit ups
10 manmakers 50/35 35/20
*manmaker- row R + row L + push up + power clean + press
12-19-2020
The 12 Days of Shutdown
1. manmaker
2. cleans
3. thrusters
4. snatch
5. front squat
6. rows
7. push press
8. sumo deadlift high pull
9. step ups
10. OHS
11. KB swings
12. devil's press
08.03.2020
WOD
"Bananas"
Every 3:00 for 4 rounds with a 1:00 rest after each round
Run 400m
max rep manmakers
*manmaker= DB row right + DB row left + push up + squat clean + press
07.18.19
WOD- interval wods provide some rest time but this one has your rest from the rower being manmakers. Give people a few seconds to transition off the DBs and back to the rower. We are still looking for a good push on the rowing so don't use this time to rest.
Every 4:00 for 3 rounds
row 500m/400m
remaining time max reps manmakers 40/25 30/20
*record total manmaker reps*
manmaker = row right + row left + push up + squat clean + press
focus on not opening up on the rowing of the DB- square up the hips. A wider foot stance helps and keeping the core engaged. Also hit the full extension on the clean to the press. That hip drive will help you move your DBs overhead.
05.18.19 1/2 'Painstorm'
WOD
1/2' Painstorm'
3 RFT 35/25 DBs - or use KBs if you are familiar with the KB snatch
10 manmakers
20 DB deadlifts
30 single arm DB snatch (15/side)
40 single arm OH lunges (20/side)
50 KB swings (or swing one of your DBs)
