Friday, May 4, 2012

WOD 5/4/12 ...with my newest addition to my gym (Battle Rope)

Couplet Style 
3 Rounds of  each couplet 
60 sec. max effort / 15 sec. Rest

Couplet #1
* Box Jumps (squat on top/squat on bottom)
* Kettlebell clean squat shoulder press ~R~
















 

 <~~~~~ THIS PIC IS MISSING THE SWING AND THE SQUAT PORTION











Couplet #2
* Bench hop-overs
* Kettlebell clean squat shoulder press~L~ (see above)

















Couplet #3
*Battle Rope Alt. waves
 *Incline Stacking /Staggered push-ups (works best with weight plates, but at home I'm using brick and cement slabs.... 4 brick stacks + 4 staggered push ups) 
** Get 3-5 weight plates all the same size, either 5 or 10 pounds. 
** Stack them up on the right side of the top of your mat.
** Plank on your mat
** with your left hand grab each plate one by on and stack it to you left
** Then do as many push-ups as you have plates ( I added a staggered push-up by putting 
your left hand on the stack of plates!!)
** repeat to the other side.








 Couplet #4
*Kettlebell burpee w/ vertical row
*Heavy bag hoist (35 lbs.) - alt. sides





LOVE MY NEW ROPE AS A GREAT ADDITION TO MY HOME GYM!!


















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