MONDAY 20TH MAY 2019 - WORKOUT LIGHT

 
 
 

3 Rounds for Time:

5 MAN MAKERS

10 JUMP OVERS / STEP OVERS

50 SINGLE UNDERS / DB TAPS

 

Rx = 2x10kg (men)/5kg (women) dumbbells

  

Score:

Your score is time taken to complete 3 rounds of workout.

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.

Goal:

Aim for sub 9 min.

Top Tips:

Move through the man makers at a steady pace, this is the work!  Keep feet together for the skips and aim for unbroken, small jumps and fast wrists will helps this!

Workout Description:

Set your timer to count up from zero.  Start with 5 man makers (see notes for scaled options).  Then 10 Jump overs, this can be over a raised DB or a soft item on the floor if you are new to the jumps!  Step if required.  Finish round with 50 single skips, complete 2 more rounds and take note of your time for wodify.

Movements:

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:

1. Push-up to knees, row left arm, row right arm, stand with DB's and perform squat and press overhead (a thruster)

2. Remove pushup, row left arm, row right arm, stand with DB's and perform squat (remove press portion)

*If getting to the floor is the challenge then:

3. Pushup to table, row left, row right in bent over standing position, with DB's squat (remove press portion)

Jump Overs/Step-Ups: Feet start under your hips/shoulders, dip slightly and jump high brining your knees as close to your torso as you can landing softly over object. If you are stepping up to an object, fully stand at the top before you step back down.

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 toe tap = 1 skip).