ROD 041812


Wednesday, 18Apr12


Static Hold at NLP

40 seconds work/20 seconds rest for 4 rounds

  • Recline Static Hold
  • KB Goblet Squat hold
  • KB Iron Cross
  • Static T hold (thumbs down)
  • Seated (legs locked out together) over head hold w/kb or db
  • Reverse Plank hold

We’ll rest for one minute between rounds.


This is the High Rock ROD

This is a 35 second work/15 second rest timed set for 3 rounds with a minute rest in between

  • Skips
  • Reverse Static Planks
  • Static Squats
  • Crab Hip Lifts
  • Squat Jumps
  • Alternating Chest Taps
  • Static Shoulder T’s (prone on ground)
  • Squat Thrusts
  • Groiners
  • Plank to a Pike Position