ROD 100914

Thursday, October 9, 2014

 

Prep-Work

10 seconds High Knee Sprints

5 second rest – on the ground lying facedown (drop to the ground as if doing a burpee)

*perform for 16 cycles – total 4 minutes

 

ROD

Three- 6 minute Rds (1 minute rest between rds) – 21 minutes

  • 10 Overhead Walking Lunge with Plate (45/25)
  • 20 Plate Squats (45/25) – Held at Chest
  • 30 Reclines
  • 40 Jumping Jacks
  • 3 Rope climbs

 

Mini-Metcon 

20/10 Non-stop 2 rds (complete each exercise 2X, then move on) – 5 minutes

  • Hand Release Clapping Push-ups
  • Sit-outs
  • Lunge Jumps
  • Plank Climbers
  • Umpas

 

 

Posted in , , , ,