ROD 022512
ROD
Saturday, 25Feb12
Savage Saturday
This is 45 second work to 15 second recovery 3 rounds at each couplet with a 1 minute rest in between.
Couplet 1
- Dbl KB Suitcase Deadlift Squat Thrust (hands on kb during the squat thrust)
- Weighted Side to Side Step Ups
Couplet 2
- BB Hip Thrust
- KB Bent Over Alternating Row
Couplet 3 (Hell)
- KB Swing
- Burpees
Couplet 4
- Alternating High Deficit Reverse Lunge (stand on stepper-reverse lunge raised for the deficit)
- KB Snatch Pull w/ Squat Thrust
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Athlete ROD
This is 45 second work to 15 second recovery 3 rounds at each couplet with a 1 minute rest in between.
Couplet 1
- KB Alternating Clean & Press
- Burpees
Couplet 2
- Dbl KB Clean with Alternating Presses (dbl kb clean and press right – dbl kb clean and press left)
- Sit-outs
Couplet 3
- Dbl KB Clean & Squat Thrust (hands on kb for the squat thrust)
- Mtn. Climbers
Couplet 4
- Alternating High Deficit Reverse Lunge (stand on stepper-reverse lunge raised for the deficit)
- KB Squat Jumps
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