ROD 111814

Tuesday, November 18, 2014

 

EMOM Prep-work –6 rds

1 minute Jump Rope

Then perform the following the remaining time is rest

  • 10 Switches (Lunge jumps)
  • 15 Sit-ups

 

ROD

10 – 2 minutes rds, 1 minute rest between rds

Let’s go  FULL SPEEEED

Sprints to the end of the parking lot/block (North can also include 10 cal Airdyne Sprints)

Then on odd rds perform

  • 5 Burpees
  • 10 Squat Jumps
  • 15 Sit-outs
  • Max Thrusters (75/45 or >) DB, KB,BB

Even rds perform

  • 3 pull-ups
  • 6 Push-ups
  • 9 Mtn Climbers (r&l=1)
  • Max Pank Hold

 

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