ROD 101410


Thursday, 14Oct10


Tabata Boxing

A timed 2 minutes at each station with NO REST between stations…. the last 30 seconds “I Say You Do”.

Kick, Punch and Jump … a full-body experience that will leave you breathless.

  • M-I-T-T-S
  • Zig Zag Farmer Walks ( Human timer)
  • B-A-G
  • KB Swings
  • B-A-G 
  •  Knees lifts (5/r 5/l on the rope)
  • B-A-G
  • Bosu Burpees 
  • B-A-G
  • Abs  (10 MB Russian Twists &  V’s )
  • M-I-T-T-S


“One of the rules of caution is not to be too cautious.” – Bahya ibn Paquda


Here are some videos you might enjoy:

“Squatting To Restore Spinal Motion and To Poop” with Kelly Starrett – video [wmv] [mov]

WOD Demo with Miranda Oldroyd – video [wmv] [mov]

Steve Cotter and Ken Blackburn –

Ross Enemait shows what he can do –


Last night’s ROD was performed as a team, meaning each team member must complete reps together as team before advancing to the next exercise…. why ?

1. Creativity


2. Motivation

3. Synergy

4. Accountability

101310 ROD Results

Chris completed the ROD on his own while he waited for the Panthers to finish there hitting session in the cages and posted a time of 18:29