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
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