ROD 040613

ROD

Saturday, 06Apr13

 

Kettlebell and Me

This is a 35 second work / 15 second recovery with a 40 second rest in between rounds for 4 rounds.

  • Halos
  • KB Swings
  • Suitcase Deadlift Reaches (place KB on right side reach with left hand , set down then reach with right hand to left side and so on…)
  • KB Cleans and Presses
  • Figure 8 to a Hold
  • Snatch Pull to Squat Thrust

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High Rock Jumpimg ROD

Ace’s Up

All player’s will line up and the deck is placed by the white board. The first member will approach the deck and select a card. That card will, by suit & number, determine the movement & rep’s. This will be done until all 54 cards have been played or a time limit of 30 minutes has expired.

All movements will be performed together to ensure compliance.

Let’s start easy with…

Any Ace = 1 minute rest (ahhhh) don’t get soupped up there are only 4 of them.

The heavy hitters…

  • Heart’s = Step Squats
  • Spades’s = Burpees
  • Diamond’s = Mtn. Climbers
  • Club’s =Squat Thrust to a High Pull

Face cards reps are slightly higher (ouch)…

  • King’s = 25 reps  (i.e. King of Hearts 25 Thrusters)
  • Queen’s = 20 reps
  • Jack’s = 15 reps

Then the Whammy…

  • The Big Joker = 50 Mtn Climbers (l+r = 1)
  • Small Joker = 45 Sit-outs (one side = 1)

The numbers 2-4 cards are runners = High Knees for 20, 30 and 40 seconds

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