6 rounds for time:
10 Dumbbell Squat Snatches (36 lbs)
First time in over 2 months I have finally had access to weights. Man makers is a go to movement for me, and I personally love Dumbbell squat snatches so it seemed like a solid workout.
Big mistake. This workout was painful and slow. Had break the DB snatches in half after the first round and all of the man makers were singles.
My focus was quick transitions and 5 second breaks between each reps. The weights felt heavier then I remembered but it was nice to pick something up from the ground.
I’m definitely going to be sore and I welcome it.
100 Deadlifts (95 lbs)
100 Power Cleans (85 lbs)
100 Power Snatches (65 lbs)
100 Overhead Squats (55 lbs)
10 Man makers (1 pood)
Glad I had a partner for this long chipper. Splitting the work evenly made it possible to move through quickly and in small manageable sets. The original name is Rouse 410 The workout was designed to be done solo. I found it while flipping through WODwell on Instagram and thought it would be fun to do while the kids were napping.
Fun is defiantly the wrong word. I hit a wall during the power cleans and it felt like those reps took forever. Everything was broken up in small sets: 10’s on the Deadlifts, 3’s on the Cleans and Snatches, and 8’s on the Overhead squats.
Finishing with single on the Man Makers was just brutal but a great way to end a workout and call is quits for the day.
When I only have about 15 minutes and want a hard sweaty workout. This one never fails.
25 Man Makers (1 pood Per hand)
*Man Maker: One kettlebell in each hand, perform 1 push-up, 1 Renegade row on the left side, 1 Renegade row on the right side, 1 more push-up, into a burpee, then into a thruster. Once the thruster has been completed, repeat the series.
Since I had 5 extra minutes I decided to do Abs. I try and fit in abs 4 times a week but that doesn’t always happen. When I do have time at the end of a workout, this is my go to.
5 rounds for quality
10 Hollow rocks
10 second Hollow hold
30 second rest
This ab workout is call Durantes Core, its was design by a gymnast who is incredibly fit and has amazing core strength, something I could always use more of.