ROD 121113


Wednesday, 11Dec13


Strength Work

Work together to find your 5 rep Max in teams of 2-3

Barbell Press 4 sets x 5 reps – these are strict military presses

Post to whiteboard



This is a partner ROD. Choose up who is going first and then the count-up begins. Start with 1 repetition and go to the highest possible. The catch here is you will have 10 minutes at each series to get to your highest rep. If you fail to match the reps of your partner you must rest until you have recovered enough to catch up to the reps of your partner. You will continue from the number you failed to perform.

First Series – 10 minutes of… to the highest rep

  • Swings
  • Push-ups
  • Dynamic Goblet Squats

Rest 2 minutes… continue

Second Series – 10 minutes of…to the highest rep

  • DB Snatches (r+l=1)
  • Burpees
  • Sit-ups

Post highest reps for each team on board.



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