ROD 092613

Thursday, 26Sept13

 

6:30pm

Fast-paced workout that will get you into great shape

 

Kinetic

 

 

 

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7:30 & 8:30pm

 

Met-con Triplets

Athletes will perform  3 minutes at each triplet doing 20 second intervals without stopping!

Go from one movement to the next for 3 minutes then sprint AFAP.  The rest period between triplets will be 90 second running clock. The faster you run the more rest you will have.

 

1.Ring Jumping pull ups / Push-ups / Kneeling slam-ball  20-20-20 x3 = 3min

100m Sprint AFAP

2.KB swings / Burpees / Goblet squats  20-20-20 x3 = 3min

100m Sprint AFAP

3.Figure 8 to hold / High-pulls / OH carry 20-20-20 x3 = 3min

100m Sprint AFAP

4.Mtn climbers / Walkouts / Sit-outs  20-20-20 x3 = 3min

400m Run AFAP

 

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