WOD
For time:
50 Double Unders
50 Pushups
40 Double Unders
40 Kettlebell Swings, 2 pood
30 Double Unders
30 Wall Balls, 20 pound ball
20 Double Unders
20 Pull-ups
10 Double Unders
10 DB Man-Makers, 35 pound dumbbells
Only catch is that at the bottom of each pushup, you have to touch one side of your face to the floor simultaneously along with the rest of your body. If you don't touch the face, the pushup doesn't count.
The cut-off is 17 minutes.
Post time to comments.
This demonstrates what I am looking for at the bottom of each ball slam. Arms are straight, back has maintained the natural lumbar curve, and heels are flat. The load of both the ball and Reba's body-weight are evenly distributed over the middle to back part of the foot. It's textbook.
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Handstand Pushup Challenge: 5 reps, or buy-in for 15
megan
have fun with this workout tomorrow guys. it looks fun...i decided before seeing this that tuesday was going to be a rest day.
Nice job, 6am. Alan--you smoked this one, brother!
The first thing I thought of when I read this WOD was "wow angela is gonna kill this workout" - she is like the double under queen!!!
I just hope I get my grove going on the double unders or this could be a horrible workout for me - see you all later......
also - its really getting hard to concentrate at work these days with all this holiday spirit starting to trickle in - love it :)
Anyone down to make this one up with me later this week?
I finished all but 5 man-makers (alas I am still a boy). I need to work on consistency with DU's.
Does anyone have any good ideas for pre or post workout meals? I feel I should eat something in the mornings before the WOD, but am not sure what.
Nice work to everyone this morning, way to push through.
the man-maker is a jump-squat-thrust/body-builderesque based exercise so most positions resemble those...
1) start in the push-up position with hands on db's, complete a push up.
2) row one of the db's after you're in the up position of the push-up, then place db back on the ground and do another push-up.
3) repeat 2) but with your other arm performing the row at up portion of push-up
4) jump your feet near your hands (just like a squat thrust).
5) clean and press the db's
6) after the press bring db's to waist height and squat down until you can rest db's on deck slightly in front of your body.
7) jump back into push up position and repeat.
Found this description online
And this was a DNF for me, combination of sucking at DU's and still being sick. So I blame my DNF on Addi since she got me sick.
After, I make an omelet with 2 whole eggs and an egg white, and some kind of meat (usually ground turkey) and some fruit. I'm guessing it works out to about 6 blocks of protein.
Donohoe
Amanda (VD)
Finishing with 10 Man Makers was horrible. There were some great finishes at the 5:30 class tonight. Good work everyone.
50/50/40/20/10...evens out to the same, but it just felt like it took FOREVER........
My foot that started out asleep and tingly is now almost my whole leg of a weird feeling charlie horse....I think I need to lay off that coffee ;)
Next time Ricky makes that bet, he is gonna lie in it!!! Nice job Ang and Alison - next time Tovar betta watch out
As RX'd 12:23
Brandon
Jill
And Reba, next time I'll just throw the competition so we can watch Ricky sweat. Double or nothing?
megan
DNF, not even close. I would like to do this one again sometime. I got 7 pullups I think.....booo!!!
I had a real hard time getting my HSPU's after that work-out, I must be doing something wrong.