ROD 07152014

Tuesday, July 15, 2014


Pre-Workout – Prowler Push Relay

Two Teams -if one team is uneven pick one teamate to go twice (that person goes frst and last)

  • 100 M Sled Push (end of parking lot & back) (4X45lbs/2X45lbs)
    • (NLPN) Sprint to the 1st speed bump with D-ball (25/14lbs)
  • 12 Burpees
  • 15 Thrusters (30/20)

* To be FAIR there is NO modification of weight ALLOWED.

**The next member of the team may not begin until the person in front has completed all 15 thrusters. Team members may help change the weight on the sled if needed.

*** All team members must accumulate 30 Med ball sit ups during the course of the relay. Rlay ends when all members have finished the relay and the med ball sit ups. Med ball sit ups may be done at any time

**** Second place team does 12 burpees at the same time


WORKOUT– Two Rounds for Time…

  • 50 OH Walking Lunge w Plate (45/25)
  • 40 Wall Balls (20/10)
  • 30 Med ball V-ups
  • 20 Goblet Squats (32kg/20kg)
  • 10 Clapping push-ups

POST TIME to the whiteboard!