2011.6.28

So... a combination of me having to break in a new supervisor, having no time on weekends + having little will to do anything in the afternoon, you will now get spamed with WOD updates! Always keeping you on your toes!

This WOD I remember all to well... if you thought Manmakers were bad... this is a "Broken Manmaker" workout.

For the WoD, as always, pay attention to your form.

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Warm Up
2 Rounds of:

• 10 Shoulder rolls
• 10 good mornings
• 10 Swivel kicks (side to side)
• 10 Mountain Climbers

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WoD
5 Rounds of:

• 10 Pushups with 2 rows - with weights
• 10 Dumbbell Cleans
• 10 Weighted Lunges (rt/lft = 1)

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Exercises

• Good Mornings
  Stand with your legs about two shoulder widths apart, and put your hands on the back of your neck. Don't apply pressure (that's bad for your neck), just rest your hands there. Bend at the waist (as if you’re bowing), keeping your eyes forward. Keep your back flat as you do that, and finish so that your back is parallel to the ground. Unlike good mornings with a bar, you don't bend your knees, you keep your legs locked the whole time. Come back up to standing to finish the rep.
• Swivel Kicks
  On your hands and knees, bring up one leg and rotate clockwise (front) then counterclockwise (back).
• Mountain Climbers
  Get down on all fours, almost as if you were about to start a race. It's also a bit like being in a push up position with a bend at the waist, with only one leg back. From the starting position, simultaneously bring your lead leg back & your rear leg forward. Make sure that your lead leg also slides sideways, so that it is outside of your arm on that side. Do it again to switch the positioning of your legs, again making sure your lead leg ends up outside of your arm.
  
  Both of your legs have to come forward one time to complete a single rep. For simplicity's sake, we describe that as "right/left = 1."
• Pushups with Row
  Think back to the manmackers... you have weights in your hands the whole time. Go down and do a pushup. As you come back up, pull the weight towards your chest, then do another pushup. Repeat with the other hand. Remeber, since each rep you START with a regular pushup, between reps you will do two pushups.
• Dumbbell Cleans
  This is a two squat maneuver. You need to use the heaviest dumbbell you can use (most of the guys used 20lbs+, most women used 8-12.5lbs). You hold the dumbbell (using both hands and standing up) straight down. You do a squat so your hands almost touch the ground, then shoot-up with your shoulders held in. You then bring the dumbbell up to your chest in a rack position. Drop and do another squat. This takes a few reps to learn.
• Weighted Lunges
  Set up a platform with 6 stackable risers on each side. Use the same dumbbells you used for the cleans. You can either hold them at your sides or on top of your shoulders; so long as you're weighing yourself down, it doesn't make a difference. With the weights in position, step up on to the platform. Each time you come up and come back down is a single rep.
  
  You can step up with either leg, but remember that the leg that steps up is doing the most work; it's a good idea to alternate which leg steps up onto the platform.

As always, have fun with it.