ROD 100914
Thursday, October 9, 2014 Prep-Work 10 seconds High Knee Sprints 5 second rest – on the ground lying facedown (drop to the ground as if doing a burpee) *perform for 16 cycles – total 4 minutes ROD...
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Saturday, October 11, 2014 Prep-Work (10 min CAP) 3 Rounds 3 Wall Walks 5 Pull-Ups 15 Power Jacks “Fight Gone Bad” In this circuit, you move from each of five stations after a minute.The clock...
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Thursday, October 16 , 2014 Prep Work 3 Rounds of 1-Minute Jump Rope Lunge length of gym & back 1 Lateral Wall Walk BIG ROD TIME Seated Pull-ups KB Racked step up Spiderman Push ups Diagonal...
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Tuesday October 27,2014 Prep Work 3 Rounds 30 Second Squat Hold 30 Second Handstand Hold (toes and nose to the wall) 30 Second Chin Over the bar (palms facing you) ROD 20 seconds work/20 seconds...
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Tuesday, November 11, 2014 Prep-work (2 Rounds) 50 Mountain Climbers 40 Toe Taps (left handto right toe, right hand to left toe) 30 Jumping Jacks 20 Squats ROD For Time 20 KB Thrusters...
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