Tentative efforts lead to tentative outcomes. Therefore, give yourself fully to your endeavors. Decide to construct your character through excellent actions, and determine to pay the price for a worthy goal. The trials you encounter will introduce you to your strengths. Remain steadfast… and one day you will build something that endures, something worthy of your potential. -Epictetus
Monday, January 10, 2011
In Memory of the Fallen Ducks
10 rounds for time of: 5 x man-makers (modification), DB 25 x double unders
see video at below link for man-maker demo. However, do them with a slight chronic fitness modification. Instead of ending on your second row before bringing your feet back in to begin the power clean, perform an additional push-up, so the push-up total with this modification is three. http://www.youtube.com/watch?v=gczI5sINn9U
for weight on man-makers, bite off as much as you want to chew as long as you enjoy the pain. 35 lb dumbbells would be an advanced weight for this wod.
did as rx'd in 27:19 using 35 lb DB. This wod felt really efficient. I was hoping to maybe come in under 25 minutes. My pace slowed majorly after four rounds. To essentially do 150 push-ups, 100 rows, 50 power clean & presses, and 250 double unders is sweet. You gotta love it!
This one was tough. Those double unders after man makers kicked my butt. I ran 3 miles as a warm-up (21:03) then did the wod in 40:12. Ouch. Used 30 lbs for the first two, but was extremely slow, so dropped to 25lbs.
see video at below link for man-maker demo. However, do them with a slight chronic fitness modification. Instead of ending on your second row before bringing your feet back in to begin the power clean, perform an additional push-up, so the push-up total with this modification is three.
ReplyDeletehttp://www.youtube.com/watch?v=gczI5sINn9U
for weight on man-makers, bite off as much as you want to chew as long as you enjoy the pain. 35 lb dumbbells would be an advanced weight for this wod.
post time and DB used
did as rx'd in 27:19 using 35 lb DB. This wod felt really efficient. I was hoping to maybe come in under 25 minutes. My pace slowed majorly after four rounds. To essentially do 150 push-ups, 100 rows, 50 power clean & presses, and 250 double unders is sweet. You gotta love it!
ReplyDeleteThis one was tough. Those double unders after man makers kicked my butt. I ran 3 miles as a warm-up (21:03) then did the wod in 40:12. Ouch. Used 30 lbs for the first two, but was extremely slow, so dropped to 25lbs.
ReplyDelete