CFX Special

Three rounds for time:

30 KB Swing 24/16kg
20 Pull Ups
10 Renegade Man Makers 24/16kg
Run 400m

Post Time to Comments:

Compare to 260608

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AS Rx'd
29:19

Joel C

As Rx'd
16kg swing & 12kg RMM

37:29

Jen C

As Rx'd
16kg KB swing
2 x 12.5kg RMM ( i hated them)
33.11
D

3 Rounds
30 KB Swing 16kg
20 Pull Ups
10 Renegade Man Makers 2 x 10kg DB (Me Is Man Now GRRRR )
Run 400m

33:02

20kg KB
16kg on the renegade MMs

This was a tough WOD. Hats off to those that can do this as rx'd

subbed row for run

apart from that as rx'd

27min 33sec

ROB

3 Rounds
30 KB swings @ 24kg
20 Pull Up,s
10 RMM @ 17.5 KG Dumbells

30:50

John C

Forgot to put down the time

39.12

oh yeah my man makers were
pushup row pushup row pushup into a burpee full clean and press and overhead lunge with left leg and over head lunge with right leg that was one.

ROB

As Rx'd
21:04
Bet my previous time by 5 seconds

Also took some of the lads for "Fight Gone Bad' this morning, even the RSM was hooking in. The boys were flogged, and it was an AWESOME effort boys well done. Warning be careful it is addictive.

Fight Gone Bad

Box Jumps 60cm
SDLHP 32kg / 24kg
Wall Ball 10kg
Push Press 30kg
Row for cal
Rest
1 min each station
5 rounds record total

35.21 as rx'd but 16kg dumbells for man makers. I now know why they are called that...

As Rx'd

33:09

16kg
15kg manmakers
run some around 500m

32.37secs

honest wod

As Rxd 33.27

thanks mick this was a great workout and thanks to dave and kiora for the throwing tips my time was26 min and37 sec kb swing 12 kg man makers 7.5 kg each hand

As rxd 16k KB swing, Ring pull up, 7.5k manmaker
29 something... I beat my last time... woo hoo up'd the weights also and actually did the Manmaker grrrrr!!!

Hi All,

Please excuse my ignorance as I am new to all this, but what is a renegade man maker and how do you do them?

Thanks
Joe

As Rx'd
16kg KB swing
2 x 12.5kg RMM
31:16
That was tough!

Joe

These are the same questions I was asking 10 weeks ago when I started. I am still working out what some of the excercises are and probably will be for some time to come.

A Renegade Man Maker is a 7 step excercise which kills us all! Saying you will hurt doing them is modest! But they are very rewarding and great fun.

I highly recommend you do it at the gym the first couple of times because there are so many components and form is really important to prevent injury. Ask Steve and Mick.

Here is a summary anyway :

1. Start in the push up position with two wieghts (dumbells or Kettle balls*). Push up on the wieght.
2. pull the left arm up with wieght to the chest
3. another push up (the same way)
4. pull the right arm up with weight
5. Another push up
6 and 7. Clean and press the wieghts

YES...THAT IS JUST ONE RENGADE MAN MAKER.
10 of these is a work out in it self.

Some guys are doing 3 rounds of 12 with 24kg or more in each hand. Unbeievable if you ask me but something to work towards none the less.

* If you are using kettleballs tip them over and push up on the ball part, then tip them back when you pull them up. That way there is no risk of smashing your wrists (which will break easily if you don't take this precuation)

NOT FOR THE FAINT HEARTED. Look forward to seeing you around

As Rx'd
16kg swing & 12kg RMM

28:40
Yols

1st time doing the RMM...they are brutal! Used 12kg for RMM and 24kg for the swings.

29.20

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