Level One - Day Twenty-Two WOD

Good Morning, Athletes!

How was your trip down memory lane? Did you perform as expected or better than expected? Assuming that there was no out-lying factors (current illness, injury, death, etc.) we should always expect to see some positive result. Many times, our athletes see positive results in lower times or more reps. Other times they see results in increased intensity as evidenced by higher weights and less scaling.

And with that we move on to the next challenge.

A new movement! Athletes meet the Man-Maker. You know his brother intimately, especially after yesterday. Grab a set of light dumbbells and get ready to learn this movement.

The Man-Maker is very similar to the Burpee. The biggest difference is right there in your hands – extra weight. The next difference is that there is no jump which makes this very similar to the military’s old PT stand-by, the Bodybuilder. Perform this movement very slowly for the first few times. You will speed it up during the workout, though we don’t expect you to do it very quickly ever. If you can start to do these as fast as a Burpee then you’ll need to increase the weight.

From the neutral standing position with your arms holding the dumbbells loosely at the sides, squat down until the DB’s touch the floor. Kick back to a push-up position with your feet in the wide stance. Perform one push-up. Then one-arm row your right arm. Put the weight back down and do the same with your left. When completed, bring your legs in to the squat position. As you stand, hammer curl (keep your wrists in the same position all the way up, similar to holding a hammer) the weight to your shoulders. Once you are standing with the weight at your shoulders perform an overhead press. Bring the weight back down to your shoulders and reverse the hammer curl until your arms are loose at your side again. That’s one.

This can be performed with dumbbells, med-balls with handles, kettlebells, little children… You get the idea. You’ll be starting light at first though are expected to increase the weight as needed.

Today’s WOD:

• Warm-up, 2 x 15

• WOD:
o 3 rounds for time
> Wallball – 10# ball, 10 reps
> Sprint 60 seconds (200 yards) [1% at 8 mph]
> Man-maker – 15#/10# DB, 10 reps
> Sprint 30 seconds (100 yards) [1% at 8 mph]
> Rest 1 min

• Cool-down; Roller/Stretch/Yoga + 1 liter Water

Post thoughts and time to comments.

Have fun. DO WORK!

3…2…1…GO!

Coach