Manmakers

Nov 26th, 2012

Category: Competitor

Manmakers


Warm-up – 10 minutes
15 dumbbell man makers at 20-25% bodyweight in each hand


Strength – 30 minutes
Deadlift with medium band resistance
3-3-3

Speed Deadlifts
10×3 on the minute with a medium resistance band – work in with a partner where necessary. There should be 50-55% of your 1rm dead weight on the bar.

WOD – 20 minutes
20-15-10
Hang Power Cleans (185,125)
Chest to Bar Pull-ups
Pistols (alternating)

L3 (135,95)
L2 (115,75)
L1 (95,45)

AfterParty Skill – Pick one of the following and spend 10-15 minutes working on getting better at the movement itself without the time constraint of a metcon.
Pistols
Chest to bar butterfly pull-up
Bar Muscle-up

DISCUSSION 10 Comments

  1. Rhino 11/27/2012 at 1:03 am

    45′s for manmakers
    DL’s 355 blue band/245
    WOD: 12:05 185…need major C2B work

  2. Andrea 11/27/2012 at 1:00 am

    Dl’s:235/155 rb
    Wod: 9:16rx

  3. Hyatt 11/27/2012 at 12:53 am

    45’s for manmakers
    DL’s 365 blue band/245
    WOD: 9:56 @ 185…pistols got shaky towards the end (probably should’ve pulled a Bish and no-repped myself)

  4. Schurko 11/27/2012 at 12:48 am

    Deads: 315/205
    WOD: 16:15 Rx

  5. Bish 11/26/2012 at 11:03 pm

    Snatch work – will make up deads later
    Wod: 10:25 at 185 ( a few pistols were dicey but I no-reped myself quite a few times )

  6. Goose 11/26/2012 at 6:46 pm

    45’s on the manmakers
    up to 365 on the deads with the blue band
    225 for speed sets
    11:02 on the WOD @ 185

  7. Shamwow 11/26/2012 at 6:20 pm

    Deads: 315/185
    WOD: 12:46 @L3, 5 mups each round, assistols

  8. Kelly 11/26/2012 at 3:22 pm

    I definitely feel more manly.
    DLs 145/95
    WOD: 16:11 @ L3 weight