ROD 021112

ROD

Saturday, 10Feb12

 

Insane Saturday

4 rounds of 40 seconds work / 20 seconds rest.

One minute rest between rounds.

  • KB high pulls
  • Russian twist on rope ends
  • Weighted step-ups (Heavy-Heavy-Heavy-sandbag/DB/KB)
  • Kettlebell bottoms-up presses
  • Ball slams
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Athletes ROD
 
30/20 x 4 rounds non-stop
 
  • Reclines w/overhead pulls
  • Dumbell push press
  • KB Weighted Dynamic squats
  • KB Deadlifts (heavy-heavy-heavy)
  • Dynamax single arm pushes against wall (one round r/l)

Rest for 1:00…

Finisher – 20/10 ratio for 8 non-stop rounds of:

  • Mtn. climbers on MB (make sure shoulders are over hands on ball)
  • Push-ups over MB (chest tap on ball)

 

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