ROD 041112

ROD

Wednesday, 11Apr12

 

Over-the-Hump Wenesday

This is a 30 seconds effort and 15 seconds rest. Complete 4 rounds with a 1 minute rest between rounds:

  • KB Single-Arm Thruster (l)
  • KB Single-Arm Thruster (r)
  • KB Single-Arm Row (l)
  • KB Single-Arm Row (r)
  • Plank Climbers
  • KB Goblet Dynamic Squats
  • KB Tactical Lunges to a Hold
  • KB Swing

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High Rock ROD

This is a 35 second effort to a 15 second rest for 3 rounds with a 1 minute rest between.

Please bring with you a Towel to lie on and water to drink.

  • Alternating Rear Lunge to a knee lift to a Squat (hands on head)
  • Split Squat Jumps
  • Plank Jacks
  • Alternating Anterior Reaches
  • Mtn. Climbers
  • Single Leg Hip Thrusts (l)
  • Single Leg Hip Thrusts (r)
  • Burpees
  • Walkouts
  • Plank Climbers

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Being a Mom is a REASON not an EXCUSE!!

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