ROD 051314

Tuesday, 13May14

 

 

Ladder Down 

 

10,9,8,7,6,5,4,3,2,1 reps on of these 4 movements (15 minute cap)

  • Thrusters (use a Dyna-max Med-ball or box
  • Push-ups
  • Spilt jumps
  • KB swings

Finisher:

After a 2 minute rest… Mini Met-Con 

2 rounds of 8 cycles of 20 seconds MAX effort and 10 seconds rest of the following:

  1. Dynamic Squats x 2 sets (hold bottom position for the 10 seconds)
  2. Mountain Climbers x 2 sets (hold knee in for the 10 seconds)
  3. Burpees x 2 sets (hold lunge position for 10 seconds)
  4. Sit-outs x 2 set (hold sit-out position for 10 seconds)