Tag Archives: Man Makers

Split Squats, Man Makers, Reverse Rows and V-Ups

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Not for time, Split Squats in the following scheme:

  • 5 x @ 30Kg (per leg, total of 10 reps)
  • 5 x @ 40Kg
  • 3 x @ 50kg
  • 3 x @ 50Kg
  • 3 x @ 50Kg

Then immediately after the last set do 21 Front Squats @ 30Kg

Rest as needed and then do AMRAP in 12 minutes of:

  • 10 x Man Makers @ 12Kg
  • 10 x Reverse Rows
  • 10 x V-Ups

Results:  For the Metcon – 3 rounds plus 2 Man Makers (first round did 14Kg MM but thought it was too hard).

Cleans then Handstand Pushups, Kettlebell Swings, Manmakers

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Hanging Cleans

3-3-3-3-3 @ 55kg

Then for time of (inspired by Atomic CF WOD “Texas Man O’ War“)

  • 21 Kettlebell Swings
  • 18 Manmakers @ 12kg
  • 9 Handstand Pushups
  • 15 Kettlebell Swings
  • 12 Manmakers
  • 6 Handstand Pushups
  • 9 Kettlebell Swings
  • 6 Manmakers
  • 3 Handstand Pushups

Result: Very hard 15:20.

CF Invictus WOD from 4 Sept. Modified

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Dumbbell Lunge

3 x 20 @ 18kg per hand

Rest 1 minutes

Complete as many rounds as possible in 5 minutes of:

  • 20 x Double-Unders
  • 10 x Squats

Rest 1 minute

Complete as many rounds as possible in 5 minutes of:

  • 5 x Man-Makers @ 10kg per hand
  • 10 x Burpees

Rest 1 minute

Complete as many rounds as possible in 5 minutes of:

  • 5 x Toes to Bar
  • 10 x Push-Ups

Result:  Double unders still suck.  Set 1:  3 + 19  /  Set 2: 3  /  Set 3: 6

Note to self: Subbing Burpees for the Box Jumps in set 2 was dumb since a man maker is basically a burpee on steroids.