ROD 090712


Friday, 07Sept12


Phat Phriday

This is a 45 second work / 15 second recovery for 4 rounds. All the movements call for single arm use which will be switched at every round. Try to stay consistent in your repetitions throughout the ROD at every round. Long cycle means that there is a full swing before the movement. To avoid confusion, all members in the class should start with the right side. If  the KB Snatch cannot be performed well, with good form, then the single arm high pull will be a good substitute. There will be a 1:30 minute rest after 2 rounds. Strict form and rep consistency should be your goal during this ROD. Your coach will explain and demonstrate all the movements properly before the workout begins.

  • KB Single Arm Swings
  • KB Single Arm Swing to Clean (long cycle)
  • KB Overhead Push Press (long cycle)
  • KB Racked Squats
  • KB Single Arm Snatch or High Pull (long cycle)