Manmakers/Swings

Strength Training:  Your goal is to re-pattern the proper movements and find a weight where you'll resume your linear progression, working back up in strength.  Start light, focus on form.  Do 3-4 sets, adding weight to the bar each time as necessary.  If the bar speed slows and you're grinding out, it's too heavy.  Strive for a weight that is difficult but doable with perfect form.

MetCon:  Re-visiting an old couplet, slightly scaled as we get back into the groove....

6 Rounds for Time:
     - 5 manmakers (pushup, pull L, pull R)
     - 15 swings

Wednesday:
DH:  5:13, 8# mm's, 30# swings (10 swings each round)
BH:  6:36, 0# mm's, 10# swings  (working on full pushups for mm's in rounds 1-4)
KZ:  6:16, 0# mm's, 10kg swings (working on full pushups for mm's)
SS:  6:02, 0# mm's, 10kg swings (working on full pushups for mm's)
PR:  5:49, 12# mm's, 20# swings

Thursday:
KE:  6:08, 5kg mm's, 20# swings
KD:  7:24, 0# mm's, 12 kg swings (full pushups on mm's!)
BH:  7:09, 12# mm's, 35# swings
BB:  6:43, 8# mm's, 15kg swings (working towards full pushups)
KS:  6:55, 0# mm's, 15# swings (scaled to 3 & 10 reps per round)

10-minute AMRAP: manmaker + boxjumps

Strength Training:  3x5's

MetCon:  As many rounds as possible in 10 minutes of . . .
   - 5 manmakers (pushup, pull right, pull left)
   - 15 boxjumps

KZ ~ 6 rounds + 5 mm + 3 bj (10# dbs, 17" box)
DH ~ 7 rounds + 1 mm (12# dbs, 19" box)
BB ~ 5 rounds + 5 mm + 12 bj (10# dbs, 16" box)
KE ~ 5 rounds + 5 mm + 7 bj (12# dbs, 19" box)
CL ~ 5 rounds + 3 mm (15# dbs, 12" box)
BU ~ 6 rounds (4# dbs, 12" box)

Manmakers + Swings

Strength Training:  3 x 5's

MetCon:  8 rounds for time of . . .
      - 5 manmakers (pushup, pull R, pull L)
      - 15 swings, db or kettlebell

Sat. 11/17:
BB:  3:57 for 4 rounds, 8# mm's + 15kg swings
BU:  4:38 for 4 rounds, 0# mm's + 10# swings
KE:  9:12 for 8 rounds, 12# mm's + 30# swings

Mon. 11/19:
KZ: 9:38 for 8 rounds, 8# mm's + 12kg swings
PR, first WOD post-dengue: 5 rounds, untimed (Welcome back, Phil!)
DH: 8:10 for 8 rounds, 12# mm's + 30# swings
SS:  9:37 for 8 rounds, 10# mm's + 12kg swings
CL:  10:35 for 5 rounds, 12# mm's + 18k (at first) -10k swings
BHeg: 8:47 for 8 rounds, 8# mm's + 15# swings

The Dirty Thirty

Strength Training

3 x 5's

Skill Work

Jump stance to squat stance for cleans

Metcon

"The Dirty Thirty"

For time...

30 step-ups (L + R = 1 rep)

30 Russian twists (L + R = 1 rep)

30 Barbell Thrusters (20/15 kg)

30 Ring rows

30 Man-makers (1 push-ups + L pull + R pull = 1 rep)

30 Swings (heavy)

MWF

KZ: 12:20 (MM on knees, 15kg swings)

SS: 13:30 (MM push on knees, pulls in full plank, 30# swings)

T/TH/Sat
DF: 18:41 (35# swings)
BB: 12:33 (subbed pushups for MMs, 30# swings)

Manmakers + Boxjumps

Strength training:  3x5's (Friday), 3x8's (Saturday)

MetCon:  5 rounds for time of . . .

• 5 manmakers
• 15 box jumps