Wo-Man Makers
Obj: Work Capacity
Warmup: 4 Rounds
100m Run
10 x Mountain Climbers
20 x Step Ups
100m Run
NSEW Pushups
10 x Dislocates
Training
1) 6 Rounds
5 x Manmakers 25lb/15lb
10 x Ball Slams
HUG
2) 10 Rounds
Burpee T Drill
Max Effort
3) 5 Rounds
20 x Plank Heel Raise
10 x 1/2 Moons
10 x 1 Armed Situps
5 x C0bra
Comments:
Warm up: NSEW Pushups consists of starting in a 'North' position, doing 2x push ups then walking hands to an 'East' position 2x push ups. Then repeating with a South and West position for a total of 8 push ups. Work a different direction each round.
2) Burpee T drill consists of a 25 meter sprint. A lateral burpee right over a cone, a ten meter side shuffle, another lateral burpee right followed by a lateral burpee left a left side shuffle, lateral burpee left and sprint back to tag your partner. It seemed to work best in groups of three with one guy running one on deck and one resting.
