ROD 061612

ROD

Saturday, 16Jun12

 

Saturday Leg Crank

If you could walk after this, you didn’t do it right.

Do the following for 5 rounds:

  • Run 200 m
  • 10 Crab Kicks (10 per side, crab crawl position dynamic kicks up)
  • 20 MB Alternating V-Ups
  • 10 Alternating Lunges (10 on per side, back knee bent)
  • 20 Dynamic Squats (Go DEEP-PEEPS)
  • 10 Half Burpees
  • 20 Split Lunge Jumps (10 per side)
End the ROD with a 200m run… Whew!!! Let’s go for that protein rich breakfast.

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Athlete ROD

4 rounds for time:

  • 200 meters
  • 15 Reclines
  • 15 Ball Slams
  • 15 Push-ups
  • 15 Split Jumps
  • 15 Mtn. Climbers (15 per side)

 

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