Monday, February 14, 2011

Monday February 14, 2011

5 Rounds
200M Run
5 Man Makers (15# DB's/30# DB's)
10 Front Squats (80#/135#)

Man Makers - I wanted to make these 20#/35# but since they were a new exercise opted to go with the lower weight.
Man Makers = Do a pushup on 2 - 15#/30# dumbbells then pull up your right dumbbell in a row action, do another pushup then repeat the row with the left hand. Then jump up and do a squat clean and thrust up into a push press. That is one rep. Repeat for a total of 5 reps.
Look up Man Makers on youtube and watch the video from sealfit.

7 comments:

Fitness Estrella said...

Paul - 18:10 RX'd
30# DB MM and 135# F. Squats
This ended up being a good WOD. The Man Makers were difficult but managed to do all of them each round without dropping the weight. I dropped the F. Squats at 6 and 4 in only the 3rd and 4th rounds.
I wanted to do the Bear Complex (look it up) today but after doing the first round realized my shoulder did not like going front a front squat to push press into a back squat and finishing up a push press from the back. It seemed to bother the right shoulder (past surgeries) and felt it was beter off to skip it especially if I were to increase weight.

kq said...

17:43
12lb DB MM
75lb Front Sq

Man makers were fatiguing. Front Squats were ok; 1st round I had to put the bar down at 8 but managed to do all 10 in a row the rest of the rounds.

L. A. said...

This WO was different, we haven't had a WO with a run in awhile. Weight was just right for Front Squats; could of done more if there weren't so many squats/push presses, Man Makers where brutal on my bad shoulder. Third WO in a row for me. I'm burned out!! Mayb just a run tomorrow. Thanks Krista

18:23
15lb DB MM
70lb Front Squats

Fitness Estrella said...

What an awesome job by both of you. You 2 are bad ass!

L. A. said...

Thxs Paul, Krista pushes me hard!!

kq said...

Leslie - not too hard to do when you are chasing me down!!!

Julie said...

Julie: 14:40 10#db, 55#Front squats
Randy: 19:23 20#db, 55#front squats

Those man-makers were really difficult, but my entire body felt worked!