ROD 082710

August 27, 2010 by 6 Comments

ROD

Friday 27Aug10

 

Happy Friday

Four rounds for time of:
  5 KB Renegade rows
10 Dbl KB Front Squats 
15 Pushups
20 Hand to hand KB swings
25 Sit-ups

Let’s all get ready for this event.

Tough Mudder Race at Raceway Park, Englishtown, NJ, Saturday November 20th!

__________________________________________________________________

Feeling gratitude and not expressing it is like wrapping a present and not giving it.

__________________________________________________________________

Filed Under: Bodyweight, Conditioning, Fat Burner, Heavy Day, Kettlebell, Muscle Endurance, Power & Strength Tagged With: , , ,

Comments

  1. Marie A says
    August 27, 2010 at 10:51 pm

    17:30 thought I was gonna die lol

  2. Nanco says
    August 27, 2010 at 10:38 pm

    Nancy – 17:03? time for friday, 8/27/10’s workout

  3. Mary Ann says
    August 27, 2010 at 5:24 pm

    Mar<317:13

  4. Matt says
    August 27, 2010 at 12:47 pm

    matt- 14:37

  5. Nanco says
    August 27, 2010 at 12:33 pm

    17:11 time for thurs nite… fun workout, loved the punches on heavy bag/mitts…Nancy

  6. Becerra says
    August 27, 2010 at 11:18 am

    Last night our members couldn’t decide on which ROD to perform (Tabata Boxing or Burpee,Swing,Sit-up & Run)so we decided to add 100 punches to the ROD Burpee, Swing, Sit-up & Run.

    The ROD looked like this;

    5 rounds for time of:

    100 punches on the heavy bag
    100M Run
    10 Burpees
    20 Mountain Climbers
    20 Air squats
    20 Sit-ups

Speak Your Mind