ROD 121912


Wednesday, 19Dec12


Wednesday Strength Day 

This couplet is a 40 second work / 20 second recovery staying on the same couplet for 4 rounds

  • KB Front Squats /Pull-ups
Rest 1 minute
  • DB Straight Leg Deadlifts / Sit-ups
Rest 1 minute
  •  Barbell Floor Presses / Ball Slams

With the pull-ups, those who have difficulty will use the appropriate band to successfully complete the set. The BB floor presses will set up on the ground, the member will roll the bar to the hips, as if to do a hip thrust, bend the knees and hike it up over the chest to perform this exercise. This is a strength day so make sure the weights are challenging.