ROD 082012


Monday, 20Aug12


Monster Moves

This is a 40 second work /20 second recovery for 4 rounds with a 1 minute recovery between rounds.

  • Pull-ups
  • KB Front Squats
  • DB Chest Bench Press
  • Atlas Stone Bear Hugs (lift stone to chest, squeeze and hold)
  • KB Iron Cross
  • Sit-outs

*Instructor’s Note on…

Warm up – concise movements

Pull-ups – strict, kipped or band assisted. Hand grip can be pronated, supinated or mixed grips. Whatever gets the best and most results

Chest Press – neutral or pronated grip at the top of movement to a 45 degree turn at the bottom. Elbows should not be turned out at the bottom.

Iron Cross– press the KB’s overhead and slowly descend as arms rotate internally, out to the sides to 90 degrees then raise to overhead and repeat. *Do not lock the elbows out, always leave a slight bend during descension of the KB’s movement.