ROD 050212


Wednesday, 02May12 


Wednesday Blast

This is a timed set, 30 seconds work/ 20 seconds rest for 6 rounds with a 1 min rest in between 2 rounds

  • 180 Ball Slams
  • Kettlebell Cleans (Alt sides at each round)
  • Atlas Stone Lifts to Shoulder passes
  • Single Arm Alt Squat Thrust to Snatch (R/L) (high-pull modified) Place hand on KB perform a squat thrust carefully leaning on KB then immediately to a snatch or high-pull
  • Barbell Roll out Push up to Deadlift (start with a roll-out on knees then go into a push-up roll bar into position and perform a deadlift then repeat)