ROD 051413

ROD

Tuesday, 14May13

 

Metcon Triplets   6:30 pm

3 minutes at each triplet doing 40 second intervals continuously. Go from one movement to the next without stopping.

Take 1:00 rest between each triplet.

Here are the triplets:

  • TRX Face Pulls / Dynamax Thrusters / Ball Slams      40-40-40 x 3 = 6min
  • Kettlebell Swings / Burpees /Ankle Jacks     40-40-40 x 3 = 6min
  • Kettlebell Clean L / Kettlebell Clean R /Sit-outs     40-40-40 x 3 = 6min
  • Spiderman Pushups / Sandbag Rotational Hi-Pull / Sit-ups      40-40-40 x 3 = 6min

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Kinetic       7:30 pm

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HIIT

3  Stations, 7 minutes each station for Max Rounds

1 min rest in between stations

“Speed”
15 Air squats
15 Box Jumps

“Strength”
15 Kettlebell Swings
15 Push-ups

“Stamina”
15 Burpees
15 Mountain Climbers

Score = Total Rounds for all three station

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