Manmakers, not just for men.

Jun 18th, 2013

Category: Competitor

Manmakers, not just for men.

Dale

Dale

Warm Up – 10 minutes
Partner Up…One athlete does does world’s greatest stretch on the right leg while partner does 10 man makers then switch
Then repeat on left leg while partner b does 10 more man makers. Use 20-25% body weight in each hand.

Strength
1. High Bar Back Squat (with chains)
5-5-5-5
– All should be heavy. Try to only to jump in 5-10lb increments

2. Five rounds of:
5 Dumbbell Deadlifts
5 Dumbbell Hang Cleans
5 Dumbbell Push Presses
5 Dumbbell Front Squats

You may not put the dumbbells down during the set. Ascend in weight were able. Rest as necessary between rounds.

WOD
Row 1000m for time
Rest 5 minutes
Row 500m for time
Rest 3 minutes
Row 250m for time

Ca$h Out
10 Ring Dips- Rest 60s
3x through

If you are able to do the 10 unbroken, then add load. It should be enough load that you are approaching a max.

DISCUSSION 28 Comments

  1. Amy C. 06/19/2013 at 9:36 pm

    Warmup- Done. Felt rough.
    Strength- 125#= chains x 5- could have gone heavier
    40# DB- and I wanted to throw those DBs when it was over!
    Row: 3:57, 1:55, 58 (I think).

  2. Amy C. 06/19/2013 at 9:36 pm

    Warmup- Done. Felt rough.
    Strength- 125#= chains x 5- could have gone heavier
    40# DB- and I wanted to throw those DBs when it was over!
    Row: 3:57, 1:55, 58 (I think).

  3. Biscoe 06/19/2013 at 2:18 am

    Warm up: done @ 40#
    HBBS: 325# w/ 2 chainz each side
    DB work: 60#… deceivingly very tough
    WOD: 3:49 / 1:48 / :53 …forearms were screaming
    Cash out: done @ BW

  4. Biscoe 06/19/2013 at 2:18 am

    Warm up: done @ 40#
    HBBS: 325# w/ 2 chainz each side
    DB work: 60#… deceivingly very tough
    WOD: 3:49 / 1:48 / :53 …forearms were screaming
    Cash out: done @ BW

  5. Melberg 06/19/2013 at 12:15 am

    80lb dumbbell for complex
    307 with 2 chains….on each side *5
    1000: 3:27
    500: 1:38.9
    250: 48

  6. Melberg 06/19/2013 at 12:15 am

    80lb dumbbell for complex
    307 with 2 chains….on each side *5
    1000: 3:27
    500: 1:38.9
    250: 48

  7. MikeJones 06/18/2013 at 10:29 pm

    Game of thrones showdown; Done,305w/2sets,55-65 and failed at 75 push presses, 3:45,1:45,48, no dips

  8. MikeJones 06/18/2013 at 10:29 pm

    Game of thrones showdown; Done,305w/2sets,55-65 and failed at 75 push presses, 3:45,1:45,48, no dips

  9. DePrizio 06/18/2013 at 9:41 pm

    Warm up: Done – Crazy idea- 100 alternating Man Makers for time with a partner. Sounds like a saturday type wod….
    HBBS: 175# plus chains
    DB work: up to 60, ran out of time, would have liked to go 65-70
    WOD: 3:34/1:42/0:47 – Think these are accurate. Don’t have my rowing capacity back yet. Couldn’t hold a good pace for more than 200M in the 500.
    Cash out: 3 sets unbroken BW.

  10. DePrizio 06/18/2013 at 9:41 pm

    Warm up: Done – Crazy idea- 100 alternating Man Makers for time with a partner. Sounds like a saturday type wod….
    HBBS: 175# plus chains
    DB work: up to 60, ran out of time, would have liked to go 65-70
    WOD: 3:34/1:42/0:47 – Think these are accurate. Don’t have my rowing capacity back yet. Couldn’t hold a good pace for more than 200M in the 500.
    Cash out: 3 sets unbroken BW.

  11. Petra 06/18/2013 at 6:14 pm

    Warm up: Done @25#
    HBBS: 125# plus chains
    DB work: up to 35#
    WOD: 4:04, 1:58, 0:55… I think
    Cash out: Done. Worked on kip instead of adding weight

  12. Petra 06/18/2013 at 6:14 pm

    Warm up: Done @25#
    HBBS: 125# plus chains
    DB work: up to 35#
    WOD: 4:04, 1:58, 0:55… I think
    Cash out: Done. Worked on kip instead of adding weight

  13. Kara 06/18/2013 at 5:20 pm

    Warm up: done, manmakers are awful!
    HBBS: 125 x 5 plus chains
    DB routine: ended at 35#
    Rows: done, wrote them on board but don’t remember my times 🙁 seemed quick though!
    Cash out: done with red band.

  14. Kara 06/18/2013 at 5:20 pm

    Warm up: done, manmakers are awful!
    HBBS: 125 x 5 plus chains
    DB routine: ended at 35#
    Rows: done, wrote them on board but don’t remember my times 🙁 seemed quick though!
    Cash out: done with red band.

  15. Kenny "F'n" Powers 06/18/2013 at 4:49 pm

    Good to see Jimbo and Mattw this am.
    warm up: 45# DBs – sucked
    HBBS: I think 215 x 5 with 2 chains…should have went more but to be honest…I didn’t feel like it.
    BD complex: 35 – 60
    Wod: No Jim, rowing never feels good.
    1000: 3:34
    500: 1:46
    250: Jim just snuck by me. :49
    Cash out: 35, 40, 53 (5)

  16. Kenny "F'n" Powers 06/18/2013 at 4:49 pm

    Good to see Jimbo and Mattw this am.
    warm up: 45# DBs – sucked
    HBBS: I think 215 x 5 with 2 chains…should have went more but to be honest…I didn’t feel like it.
    BD complex: 35 – 60
    Wod: No Jim, rowing never feels good.
    1000: 3:34
    500: 1:46
    250: Jim just snuck by me. :49
    Cash out: 35, 40, 53 (5)

  17. JWhite 06/18/2013 at 2:59 pm

    Nice to be back, happy to see that the morning crew got rid of that Dane Cook character in the tiny shorts…
    Randomness this monring:
    Push Press: up to 175×5
    Weighted pull-ups: w/ 70
    WOD 1: Does rowing ever feel good?
    1000M: 3:35
    500M: 1:44
    250M: 48 sec, nice all-out row off with KFP, still a little dizzy
    Dips: 35/53/70 (only 5 for the last set)

  18. JWhite 06/18/2013 at 2:59 pm

    Nice to be back, happy to see that the morning crew got rid of that Dane Cook character in the tiny shorts…
    Randomness this monring:
    Push Press: up to 175×5
    Weighted pull-ups: w/ 70
    WOD 1: Does rowing ever feel good?
    1000M: 3:35
    500M: 1:44
    250M: 48 sec, nice all-out row off with KFP, still a little dizzy
    Dips: 35/53/70 (only 5 for the last set)

  19. Crowley 06/18/2013 at 2:32 pm

    Warm-up: done w/ 45# DBs – did not enjoy it
    HBBS: up to 285×5 + 1 set of chains
    DB Complex: 40 to 60#
    1000m: 3:43 – may have been 3:34, I feel like I finished with everyone else
    500m: 1:47
    250m: 0:51
    Dips: 35#, 35#, 53#

    Good to have some new faces in the AM and nice to see Jim on his off day from running crushing the cash-out

  20. Crowley 06/18/2013 at 2:32 pm

    Warm-up: done w/ 45# DBs – did not enjoy it
    HBBS: up to 285×5 + 1 set of chains
    DB Complex: 40 to 60#
    1000m: 3:43 – may have been 3:34, I feel like I finished with everyone else
    500m: 1:47
    250m: 0:51
    Dips: 35#, 35#, 53#

    Good to have some new faces in the AM and nice to see Jim on his off day from running crushing the cash-out

  21. mattw 06/18/2013 at 1:15 pm

    Warmup: done
    1. HBBS (box): up to–> 285 x 5 plus 1 set chains
    2. DB thing: started w/ 40s–> 60s

    WOD:
    1000m row 3:33
    500m row 1:50ish leisurely pace.
    250m row nope.

    Good crew this morning.

  22. mattw 06/18/2013 at 1:15 pm

    Warmup: done
    1. HBBS (box): up to–> 285 x 5 plus 1 set chains
    2. DB thing: started w/ 40s–> 60s

    WOD:
    1000m row 3:33
    500m row 1:50ish leisurely pace.
    250m row nope.

    Good crew this morning.