ROD 060714

Saturday, 07July14

 

 

Saturday KB Ladder

Grab 3 KB’s

Women – 12-16-20k

Men- 16-20-24k

During this is  ladder ROD you will do 16 reps at the lighter KB and 12 reps at the next and 8 reps back to 12 reps and 16 reps.  You will then run and move on to the next exercise.

Perform 16-12-8-12-16 reps of the following ladder for time:

  • KB Swings:  12k – 16k – 20k – 16k – 12k
  • NLPS- Run to 115 / NLPN – around the building
  • KB Shoulder Passes:  12k – 16k – 20k -16k – 12k
  • NLPS – Run to 125 / NLPN – run to 1st speed bump
  • KB High Pulls:  12k – 16k – 20k -16k – 12k
  • NLPS – Run to 165 / NLPN – run to 2nd speed bump
  • KB Goblet Squats:  12k – 16k – 20k -16k – 12k
  • NLPS – Run to 202 / NLPN – Run to STOP sign
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