10 kip swings
5 Heaving Snatch Balance (start with PVC round 1, then heavier each round)
Hold snatch balance for 3 seconds at the bottom before standing up. Catch the bar low with a very tight core every time.
Monday’s WOD (SURPRISE…BIGGEST LOSER WOD!!!):
30 Manmakers for time (35#/20#)–see description below
Rest 5-10 minutes
Max Double Unders in 7 minutes
Statulo will have 2 WOD names so you can post both results.
Manmaker (his form is sloppy in this video… keep elbows tight to your body in the row, and bring feet closer to dumbbells before executing the dumbbell deadlift. Start fully standing with a dumbbell in each hand. Squat down and set the dumbbells on the ground (wide like a pushup). Execute a chest-to-deck pushup. Now execute a “row” with the dumbbell on each arm lifting your elbow high to pull the dumbbell to your chest. Kick feet back in, landing on heels. Execute a dumbbell deadlift. Now execute a hang squat clean. From the bottom of the clean, execute a thruster.
BIGGEST LOSER WOD Scoring (you’ve gotta do your own math
and post it this way in the gym). As always…on the honor system for reps.
Multiply number of double unders by the weight of one of the
dumbbells you used for the manmakers. Divide that by your time (in seconds) for the manmakers. No rounding. Score is to the second digit (i.e. X.XX points)
Example. I complete the Manmakers in 5:52 using 35# dumbbells and execute 460 double unders in 6 minutes. My bodyweight is 172lbs
My score is: [460*35]/360 = 44.72 points.
Your team’s score = the sum of both your scores. Highest total wins an honorary PHD in Mathematics from MIT.
50 Burpees for Time (focus on landing on heels)
Max Jump Rope in 7 minutes.
AN ABSOLUTE MUST READ!!! THINK YOU’RE DOOMED BY YOUR GENES? READ THE COMMENTS TOO. It starts off a bit technical…but stick with it. It’s WELL worth the read.
Food Quick Tips:
Looking for a snack? Tired of eating the same thing? Try these quick ideas:
1. Trader Joes Organic GLUTEN FREE Beef Jerkey + Macadamia Nuts + Dried Apricots
2. Hard-boiled eggs + Guacamole + bell pepper strips
3. Carry a few different ziplock bags filled with different types of nuts (pecans, macadamia, cashews, etc… so you don’t get bored with the same ones). Stash them at work, in your car…etc.
LIVE STRONG, TAKE CHARGE OF YOUR WELNESS–YOU SET THE ENVIRONMENT!!