ROD 060613

ROD

Thursday, 06Jun13

 

One Arm Bandits                              6:30 & 7:30 pm

This is a 30 second work / 15 second recovery for four rounds with a minute rest after 2 rounds.

  • DB Hang Snatch (l)
  • DB Single Arm Hang Squat Clean (l)
  • DB Single Arm Row (l)
  • DB Single Arm Clean & Press (l)
  • DB Hang Snatch (r)
  • DB Single Arm Hang Squat Clean (r)
  • DB Single Arm Row (r)
  • DB Single Arm Clean & Press (r)

Try to use the same weight dumbbell for every exercise. Heavy as you can. The single arm press is not a push press.

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Kinetic    8:30 pm

 

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