ROD 031514


Saturday, 15Mar14


Strength Day

Perform the following movements for 25 minutes taking rest as needed. Men must use one weight, 20 k or heavier, for all movements, women try to use one weight, like a 14 or 16 k, as well. Go heavy or go home.

  • Single Arm Swings 5r x 5l
  • KB Presses 5r x 5l
  • 10 Burpees
  • KB Cleans 5r x 5l
  • Racked Squats 5r x 5l
  • One Arm Row 5r x 5l
  • Run to 115 and back… repeat as many ties as possible.

Cleans can be dead or long cycle depending on the individuals technical level. Presses can be strict, push press or push jerk again depending on weight of KB.