FRIDAY 19TH APRIL - WORKOUT
4 ROUNDS FOR TIME
5 MAN MAKERS
100 SINGLE UNDERS
Rx = 2x15kg (men)/10kg (women) dumbbell
Rx+ = 2x22.5kg (men) and 15kg (women) dumbbell
Your score is the total time taken to complete 4 rounds.
Hit the Rx button if you complete the workout written in the description. If not, write the weight you used and any other scaling options in the comments.
Aim for sub 13 min
Scale man makers as required (see notes for ideas on this). Keep skips/DB taps as unbroken as you can!
Set your timer to count up from zero. Once the timer has beeped start on your 5 man makers then 100 single unders. Complete 3 more rounds and record total time to wodify.
Man Maker: These make you crazy strong! Start in a plank position with hands on top of the dumbbells (hexagon only!), push-up (feet together, tummy tight), Row right arm, row left arm, jump your feet forward into squat stance (under your shoulders) brining the weights to your shoulders and perform a thruster (front squat and press overhead). One rep done!
Scaled Man Maker: Plank position (on toes or knees), hands on dumbbells, perform push-up on knees, back to plank position, row right arm, row left arm. Bring feet forward and stand, place DB's on shoulders and perform one front squat.
Single Under Skips: 1 Rotation of the rope under your feet. Keep feet together and hands close to sides. Move your wrists rather than big arms swings. If you have Double Unders as a skill - use them! If you don't have a rope then toe taps to a single dumbbell is a great sub (1 tap = 1 skip).