ROD 031613
ROD
Saturday, 16Mar13
Saturday Madness
45 MAX effort and 15 seconds recovery for 2 rounds of the following 8 exercises: No Rest
- Low Jumping Jacks
- Plank Climbers (alternating lead arm)
- Single-arm overhead deep squat (right)
- Single-arm overhead deep squat (left)
- Groiners with a reach
- Diamond leg sit-ups
- Spiderman Push-ups
- Plank (straight arm) to diagonal knee tucks to elbows
1 minute rest & then:
2 rounds of 8 cycles of 20 seconds MAX effort and 10 seconds rest of the following:
- Dynamic Squats x 2 sets
- Mountain Climbers x 2 sets
- Evil Jumps x 2 sets
- Burpees x 2 set
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The High Rock Challenge Prep
After an extensive warm-up you, High Rock participants will perform a variation of our classic Bodyweight ROD.
1 minute MAX effort and 20 seconds recovery for 2 rounds of the following 8 exercises: No Rest
- Low Jumping Jacks
- Plank Climbers (alternating lead arm)
- Single-arm overhead deep squat (right)
- Single-arm overhead deep squat (left)
- Push Throughs
- Diamond leg sit-ups
- Spiderman Push-ups
- Groiners with a Reach
1 minute rest & then:
2 rounds of 8 cycles of 20 seconds MAX effort and 10 seconds rest of the following:
- Dynamic Squats x 2 sets
- Mountain Climbers x 2 sets
- Split Jumps x 2 sets
- Burpees x 2 set
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Posted in Bodyweight, High Rock Ruoutine