ROD 201210

ROD

Monday, 20Dec10

 

CraZy Monday

For this workout we will do a 40 seconds work/20 seconds rest x 5 rounds 1 min rest in between.

• KB Overhead kneeling climbers (single arm)
• KB Snatches (3r/3l)
• DB Box jumps
• Horizontal reclines (feet on box)
• KB Thrusters (single bell)

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The Truth about Stevia – read on…

    

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Athlete’s Warm up: Perform 2 rounds

• Medball chops
• MB Triple threats (hip raises)
• 15 Supine lying leg raises, side lying leg raise and side lying adduction
• MB Squat & push
• Rotator & shoulder drill (elbow lifts) 25 reps x 2
• Seated arm motion drill
• Mobility Hip Stretch ( 2 reps w/30 sec hold) 
• Frog thrusts (15 reps x 2)
• Straight Leg Walk w/ toe touch
• Fast Feet drill
• 3 sets Skip and Scoop

 

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Athletes WOD

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

• TRX Plank runners 
• Reclines
• DB Runners 
• Band lateral(r)-reverse-lateral(l) starts 
• BB Jumping back squats 
• Lateral lunges w/ SB overhead press