ROD 080213

ROD

Friday, 02Aug13

 

5:30 am

KettleBell Time

This is a 40 second work / 20 second recovery for 2 rounds at each triplet with a minute rest in between

Triplet 1

  1. Thruster (right)
  2. Thruster (left)
  3. KB Swing
Triplet 2
  1. Alternating Reverse Lunge (hold KB like goblet)
  2. Burpees
  3. Alternating H2H Swing
Triplet 3
  1. Alternating Bent Over Row
  2. Long Lever Plank Hold (nose at elbow crease, narrow-glute engaged)
  3. Figure 8 to a Hold

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9:30 am

Barbell Complex

Three Rounds for time:

  • 10 RDL’s
  • 10 Bent Over Rows
  • 10 Hang Cleans
  • 10 Front Squats
  • 10 Reverse Lunges
  • 10 Overhead Push Press
  • 10 Overhead Squats

Load up Barbells with apprropriate weight for this strength ROD

 

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