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Kirkwood

3 x 10 Min Stations

Thursday, September 12

3 x 10 Min Stations: :90 Rest BTWN Stations

Station 1: Rowing Technique

5 Minutes of Drills & Technique: We will do this for all members (Everyone needs this to get better at Rowing…Everyone) 

#1 Push, Don’t Pull (:30 sec)

#2 Set Them Up Right (:30 sec – 1 min.)

– Feet: Strap on widest part, lowest shoelace 

– Seat: Sit to Front, Grab butt tilt hips forward 

– Handles: Hands Wide on Handles, Thumbs underneath (relax neutral grip)

#3 Stroke Sequence: Legs Body Arms – Arms Body Legs – (:30 sec)

#4 Pick Drill 10x Each Position (Arms, Arms & Hips, ½ Slide, Full Slide)  – (1 min.)

#5 Pause Drill 1: Pause at catch position – (2 min.)

  • Go
  • Pause 
  • Release 

 

1 Minute Rest/Transition 

 

4 Minutes of Rowing: Set Monitor 

  • Skilled Rowers goal to hold 2K Pace 
  • Newbies and folks working on rowing try to maintain 24-26 S/R & Add Power 
  • Feel free to stop folks to get them focused on technique 

 

Station 2: 10 Minute EMOM

  • Min 1: 4 Touches 2KB Farmer Carry R:(53+/45+) W:(45+/40+)
    • B:  2 Touches 2KB Farmer Carry B:(35+/30+)
  • Min 2: :40/:20 High Plank Hold R: Plank KB Drags (35+/25+)

 

Station 3: Partner E2MOM Bike Sprints (Need all 5 bikes)

  • Switch with partner every minute:  Partner 1 goes on minute 1, Partner 2 goes on minute 2, Partner 1 goes on min. 3, Partner 2 goes on min. 4, etc. (each partner gets a total of 5 rounds on the bike)
  • R:15/12 Cals, W:12/10 Cals, B:10/8 Cals
  • Resting Partner:  Push-Ups R:10x Tennis Ball W: 8x to Blue Block B: 5x Negatives

Details

Date:
Thursday, September 12
View Calendar:
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Location:

Kirkwood
2191 College Ave NE
Atlanta, GA 30317 United States
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Kirkwood = Red | O4W = Teal | All other events = Blue

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