ROD 011611
ROD
Sunday, 16Jan11
REst Day
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Another week completed, another kick ass Saturday AMRAP.
See how everyone did.
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Monday Morning Special Routine
15/15 work/rest x 12 minutes each set
- Shuttle runs
- DB Thrusters
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- Swings (16k women / 24k men)
- Burpees
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Athletes ROW
Warm up: Perform 2 rounds
- Medball chops
- MB Squat & push
- Lying hip raises (supine- on elbows)
- 15 Straight lying leg raises r/l
- Length of gym inch worm
- Gallops
- Drop Squats
- Single-leg thrusts
- Quadraped straight leg abductions
- Low walks foward & backward
- Bounding
- Pop-up jumps