ROD 091715


Thursday, 17Sept15



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.