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)