ROD 121310

ROD

Monday, 13Dec10

 

Monday Madness

4 rounds of 40 sec work / 20 sec rest

  • Reclines w/ Bicep curl
  • Tricep Burners
  • Log Jumps
  • Band Pulls
  • DB Push Press
  • KB Swings
  • Battling ropes

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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) 
  • Quick pogo jumps
  • Arm motion drill
  • Straight Leg Walk w/ toe touch
  • Fast Feet drill
  • 2 sets skipping
  • 2 sets single leg hop and stomp
  • 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.

  • TRX push ups with hip curls 
  • Reclines
  • Thrusters 
  • Band hop with dbl hops back 
  • KB Dead lifts 
  • Lateral lunges with bicep curl
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