ROD 111614


Sunday, 16Nov14


Open Gym

Do what you can to improve what you want. This is the opportunity to enhance your movement patterns, increase your strength or work on your weaknesses.

We expect nothing less than improving performance. You may also make-up a missed ROD.

For example to improve Kettlebell efficiency perform a ladder

Couplets: 1-10 reps til you reach 10 then if you have enough time come back down the ladder.

  • KB Single Arm Swings i.e., 1r/1l, 2r/2l…
  • Pullups or Reclines

Couplets to improve DB work, again 1-10 reps

  • DB Hang Squat Clean Thrusters
  • Burpees

This is how to utilize the Open Gym time efficiently.

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