ROD 043012
ROD
Monday, 30Apr12
Happy Monday
In this ROD the sequence of exercises will be done consecutively, so 80 squats then 40 bent knee sit-ups then 20 push-ups and so on… for time.
- Air Squats – 80-60-40-20 reps
- Bent Knee Sit-ups – 40-30-20-10 reps
- Push-ups – 20-15-10-5 reps
- Squat Thrusts – 10-7-5-3 reps
Body Position: The thighs must be parallel to the ground on the Air Squats, knees bent/feet flat on the sit-ups and you can’t touch the thighs, NLP push-ups and a big jump before the squat thrust. Remember the honor system is in place, so perform all the movements with accurate rep counts.
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Athlete ROD
Will be counted out by the instructor quickly with deliberate pauses and performed together as a group with near perfection. Same rules of body position applies.
- Air Squats – 40-30-20-10 reps
- Bent Knee Sit-ups – 20-15-10-5 reps
- Push-ups – 10-7-5-3 reps
- Squat Thrusts – 5-4-3-2 reps
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