ROD 080212


Thursday, 02Aug12


The first round you start with 4 reps of each exercise, then each round after that you increase the reps by 2 until you get to 10. After that you go back to 8, then 6, then finally 4. This is for time

  • Goblet Squat
  • Double KB Press/Push Press
  • Suitcase Deadlift into Squat Thrust
  • KB Push Ups
  • Double KB Bent Over Row (not single row nor is it an option)
  • Snatch Pull to a Squat Thrust
The double KB press should start out as a strict overhead press. As you continue on the ROD and as fatigue sets in, the push press may be used, but only as you become more tired. There will be any change in the weight of the KB. Make sure that the KB you choose, you can complete 10 repetitions, but with a slight struggle.


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