ROD 091715

ROD

Thursday, 17Sept15

 

TBT

This is a 30 second work / 30 work / 30 recovery for 5 rounds at each couplet with a 1 minute rest in between couplets

• Kettlebell Swing (l)
• Kettlebell Swing (r)

1 minute rest

• Dbl Alternating Dip & Switch Cleans (not dead)
• KB Row & Catch

1 minute rest

• Dbl KB Bottoms-up Presses
• Dbl KB Front Squats

* The Swings, Row & Catch should be heavier weight. The rest of the exercises should be slightly lighter weight to successfully complete the exercises.

The KB bottoms-up should have a firm steady grip in order to stabilize the KB with the bottom facing towards the ceiling.

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