ROD 032213


Friday, 22Mar13


The Sting

This is a 35 second work / 15 second recovery for 5 rounds with a 45 second rest in between.

  • Air Squats
  • KB Suitcase Deadlift (l)
  • KB Suitcase Deadlift (r)
  • KB Swings
  • KB Overhead Military Press (l)
  • KB Overhead Military Press (r)

Movement Explanation:

  • With the air squats, the dynamax balls will be used for targets under butts.
  • In the suitcase deadlifts, the KB should always be placed at the heel on the side of the lift.
  • Military presses are just strict, no use of legs, overhead presses and we mean overhead. All military presses will begin with a KB clean to the rack position, before the start of the lifts.


Juevo’s ROD

Follow Wednesday’s ROD.