ROD 041415


Tuesday, 14Apr15


Strength Gainer

This is a 40 second work / 20 second recovery for 4 rounds with a 1 minute rest in between.

  • Atlas Stone Dead-lifts
  • Sandbag Rotational Lunges
  • Burpee to Sitout (l+r)
  • Barbell Clean and Press
  • Chin-ups
  • Wall ball

** On the atlas stone deads, chalk hands squat deep and grab a heavier than normal stone and stand, squeeze glutes and place back down. 
** Chin-ups are to be done on rig and if cannot be performed use a box to jump up ,elbows bent and descending slowly only to repeat.