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