ROD 012913


Tuesday, 29Jan13


6:30pm (Recommended for Intermediate Fitness Levels)

Kettlebell Strength

5 rounds of this kettlebell strength circuit

40 seconds work/20 seconds rest with a 1 minute rest between rounds.

Go heavy!! or Go Home!!

  • Double Kettlebell Cleans
  • KB Seated See Saw Press
  • Double Kettlebell Front Squat
  • Double Kettlebell Row
  • V-Sit-ups

Recommended: Men use 16 or 20 k / Women use 12 or 14 k


7:30pm (all Fitness Levels)













8:30pm (Recommended for Advanced Fitness Levels)

Push & High Pull





Five rounds for time of:

21 Push-ups

21 Sumo-Dead-lift High-Pull  (w 20 kg/m 24 kg)

Use a HEAVY Girya (kettlebell in Russian)


Post time to comments.