ROD 052010


Thursday, 20May10


Tabata Boxing

A timed 90 sec of WORK at each station.  The last 30 seconds of each station everyone will do a ab exercise called out by the trainer such as v’s ,bicycles, leg lifts …… 

No rest between stations. …NO REST…. NO REST

  • Heavy bag push
  • B-A-G
  • Slams
  • Wall Ball 
  • B-A-G
  • Hit Mitt
  • Tire sledgehammer swings
  • B-A-G
  • KB bottoms-up curl & press
  • Box jumps
  • B-A-G


“The great pleasure in life is doing what people say you cannot do.” – Walter Bagehot


This is for my man, Shane. Check these videos out.

Muscle-up/False Grip Demo [wmv]

100 Muscle-Ups, Ricky Frausto & Joe Westerlin [wmv][mov]

Muscle-up/Squat WOD (Annie) [wmv][mov]

Nasty Girls [wmv][mov]