ROD 102813


Monday, 28Oct13




4:30am, 5:30am, 9am, 6:30pm, 7:30pm & 8:30pm


Singled Out

This is a 35 second work / 15 second recovery for 6 rounds with a 45 second rest in between rounds.

  • KB Single Arm Front Squats (alt each round)
  • KB Single Arm Row (alt each round)
  • KB Alternating Hand Swing
  • KB Snatch (alt each round)
  • KB Clean  (alt each round)

Remember when handling the KB with a single arm, the free hand should be extended out to the side with the fist clenched for optimum neural activation to the active arm. If you are not familiar with the KB snatch, you will be instructed and time will be allotted for a short practice time.  Even now a lot of you are not familiarizing yourselves with the names of the exercises. Our exercises are repetitive throughout. It is your responsibility to learn the names of these movements and their patterns. KNOW YOUR EXERCISES.