ROD 120510

ROD

Sunday, 05Dec10

 

ResT Day… or is it.

Athlete’s Warm up: Perform 2 rounds

  • Medball chops
  • MB Triple threats (hip raises)
  • 15 Straight lying leg raises
  • MB Squat & push
  • Mobility Hip Stretch ( 2 reps w/30 sec hold) 
  • Floor starts
  • Quick pogo jumps
  • Arm motion drill
  • Fast Feet drill
  • 2 sets skipping
  • 2 sets butt touch
  • 2 cycles of mini band walks 

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Ahletes WOD

40 sec work / 20 sec rest for rounds recommended at time of performance.

  • Bosu push-up w /OH reach
  • Reclines
  • Med ball slams
  • S/L Jump rope
  • Burpees
  • Band pull aparts
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