ROD 020413


Monday, 04Feb13

The 4:30 & 5:30am classes have been canceled this morning.


Monday Madness

Max rounds in 5 minutes of:

  •  10 Hang squat cleans (heavy)
  •    9 KB Swings
  •    8 Push-ups
  •    7 Overhead Split Presses (use the same weight as hang squats)

Rest 1 minute. Repeat for a total of 4 cycles.

On the overhead split presses, dumbbells are at the sides and then in one explosive movement there is a dip and the feet split, as if doing a long lunge as you press db overhead staying in a long lunge position.Repeat the opposite leg split lunge. Very aggressive movement.