Thursday August 10th, 2017
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Category: WOD

Thursday August 10th, 2017

Warm up-

1.) Joint Prep

2.)  Man Maker Skill

*Plank position with hands on DB’s x 20 seconds

*7 Push-ups with Hands on DB’s (scale to knees if needed)

*7 Plank rows per arm

*7 DB Deadlifts

*7 DB Hang Power Cleans

*7 DB Push Press

3.) Follow this up with 2 Full Manmakers. Use a light load for this series.

4.) Spend some time on Pistols and Pistol Progressions

WOD-

3 Rounds for time:

8 Manmakers (50lbs/35lbs per hand)

8/8 Pistols

*A manmaker is: 1 DB push-up, 1 left arm DB row, 1 right arm DB row, 1 DB power clean, 1 DB push press.

**Pistols are completed all 8 reps on one leg, prior to completing 8 reps on the other leg (not alternating).

***Sub for Manmaker= 2 Push-up to Barbell + 2 Barbell Rows + 1 Power Snatch (115/75) for one manmaker

Skill-

Bench Press

6 Sets:

Set 1 – 3 Reps @ 60%

Set 2- 2 Reps @ 75%

Set 3- 1 Rep @ 85%

Set 4- 1 Rep @ 90-95%

Set 5- 1 Rep @ 95-105%

Set 6 – Max Reps @ 80%

 

Post WOD-

25 Left Arm, Half Turkish Get ups

25 Right Arm, Half Turkish Get ups

 

 

 

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