ROD 081810


Wednesday, 18Aug10

This is a timed 40 second work / 20 second rest with 1 minute rest in between 4 rounds

  • Ab wheel roll-outs
  • Box jumps
  • Push ups ( the NLP way)
  • Pull ups (assited or unassisted)
  • KB swings (single arm alt. each hand at every swing)
  • Dips
  • Static pinch grips (with elevator weight) Men(2) Women (1)


The greatest degree of inner tranquility comes from the development of love and compassion. The more we care for the happiness of others, the greater is our own sense of well-being.


The Women of Kettlebell Sport