ROD 111113


Monday, 11Nov13


To all of those who fought for our freedom… We thank you


War Bell

This is a 45 second work / 15 second recovery for 4 rounds with a 1 minute rest between rounds

  • Alternating Halos
  • KB Row (l)
  • KB Row (r)
  • KB Swing w/ Walkout & Push-up
  • KB Goblet Squats w Overhead Press
  • KB Alternating Cleans & Rear Lunges

During the Halos make sure to keep the shoulder blades are down and the KB circles close to the head in a controlled motion.  On the walkouts make sure after the swing, place the KB out in the starting position of the swing and walkout quickly, perform the push-up, and walk back to swing again. Just because there is an overhead press in the goblet squat, don’t be squeamish with the weight of the KB and do not rest the KB against the body. Cleans are performed from the floor alternating to each side followed by the same leg rear lunges. All of these transitions from one movement to the next are to be done quickly but efficiently.