Friday 04/11/2008

WOD
"Sharon F's Swimsuit Shenanigan"
Everyone starts at a station of their choice.
Spend 7:00 at each station performing as many rounds of the exercises as possible, with 1:00 rest to move between stations.

Station #1
5 Burpees
10 Donkey Kicks
15 Mountain Climbers

Station #2
5 Ring Dips (or Jumping Negatives if you're still working up to Rx'd dips)
10 DB Push Presses
15 Pushups

Station #3
5 DB Man Makers*
10 Situps on Decline Bench
15 Jumping Lunges

Station #4
5 DB Front Squats
10 Jumping Squats
15 Double Unders

* For the uninitiated, here's what Man Makers are (contrary to common belief, they do not result in a reduction in IQ - unless, of course, you decide it might be fun to let go of the dumbbells upon completing the overhead portion of the thruster):
Start in a standing position with DBs at your side.
Squat down, place DBs on ground, and thrust your legs backwards all the while holding onto the DBs.
Perform a pushup, and then do a DB row with each arm.
Return your feet to the squat position (make sure your back isn't rounded - maintain a good arch).
Perform a full DB squat clean.
As you power out of the squat, go straight into a DB thruster.
That's one rep of a Man Maker. Rinse and repeat as necessary.

***
"Keep doing what you've always done, and you'll always be what you've always been."
- Author Unknown