ROD 041813

ROD

Thursday, 18April13

6:30pm

TNT Thursday

This is a 45 second work / 15 second recovery for 3 rounds w/ a minute rest between rounds

  • Reclines Static Hold w/feet on box
  • Sandbag Wall Squats
  • KB Shoulder Passes (heavy)
  • Alt MB Push-ups
  • DB Get-ups
  • DB Speed punches
  • Superband Tricep speed pull-downs (afap)

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7:30pm

HIIT X

 

 

 

GO Gau!!!! Congratulations on PASSING the United States Medical Licensing Examination

Now give me……

100 Push-ups AFAP for time

Followed by three five-minute rounds from which a one-minute break is allowed before repeating.  The clock does not reset or stop between exercises. On call of ‘time,’ the member must move to next station immediately. The stations are:

  • DB Turkish Get-up (alt r/l)
  • Rower
  • Box Jumps
  • SB Zercher Walking Lunges
  • BB Push Press (70/95)

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8:30pm

Kinetic  Come Get Some!~!!

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