ROD 08232014

Saturday, August 23, 2014


AMRAP – 14 minutes

  • 7 Jack Burpees
  • 14 KB/BB SDLHP (95/65)
  • 21 KB Swings (same as above)
  • DB/KB Single Arm Carry (65/45) alt sides each rd (end of parking lot & back/first speed bump & back)

* 5 Burpee on the spot if you set the weights down during farmer’s walks!



Indian Run – The Loop

*Run in a single file line , last person sprints to the front and repeat for the whole loop…STAY TOGETHER!



Set up Dyna Balls from lightest to heaviest 8# SPACE 10#SPACE,12#SPACE,16# SPACE and 20#SPACE.

In a train like fashion, one person at a time performs 10 sit-ups them move to the open SPACE and performs 10 Plank next person performs 10 sit-ups ……. continue until everyone has peerformed 50 sit-ups and 50 plank climbers.