ROD 092414

ROD

Wednesday, 24Sept14

 

Barbell Complex

AMRAP for 20 Minutes

Don’t let go of the bar from the start of the round til you finish the round, set the bar down recover and repeat. The Coach will demonstrate the safe transition from one exercise to the other. NLPN will perform with Dumbbells.

  • 8 RDL’s
  • 8 Bent Over Rows
  • 8 Hang Cleans
  • 8 Push Presses
  • 8 Back Squats
  • 8 Reverse Lunges (4 each)

Rest 1 minute

Mini Met-Con

8 cycles total of 20 seconds MAX effort and 10 seconds rest, 4 minutes, of the following:

  1. Burpee Jacks  x 2
  2. Squat/Tuck Jumps x 2
  3. Frog Push-ups/sit-outs x 2
  4. Mountain Climber Sprints x 2

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