Warm Up:
3 rounds x 30 seconds of each movement:
Samson stretch
Overhead squats
Sit-Ups
Good mornings
Pull-ups
Dips
Specific Warm-Up:
2-4 sets:
2 DB man makers
– Finish with workout weight.
WOD:
For time:
21-15-9:
DB man makers (35/50 lb)
– Perform a 100-ft farmers carry after each set.
– Use two DBs.
Intended Stimulus: 12-15 Minutes
Intermediate:
For time:
21-15-9:
DB man makers (26/35 lb)
100-ft farmers carry between sets
– Perform a 100-ft farmers carry after each set.
– Use two DBs.
Beginner:
For time:
21-15-9:
DB man makers (10/15 lb)
100-ft farmers carry between sets
– Perform a 100-ft farmers carry after each set.
– Use two DBs.
Partner Workout:
For time with a partner:
30-20-10-5:
DB man makers (35/50 lb)
– Partners share the work however desired. Partner 1 performs farmers carry shuttles until parter 2 stops the man makers; then, switch.
Movement scaling options:
DB man maker: Load, from-the-knees, remove push-up, remove squat, single-DB option
DB famers carry: Load, single-arm variations
Cool down:
2 sets:
:30 pigeon stretch/leg
:30 couch stretch/leg