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Kirkwood

3 x 10 Min Stations

Thursday, June 6 @ 8:00 am - 5:00 pm

3 x 10 Min Stations: :90 Rest BTWN Stations

Station 1: Rowing:  

Newbies: Drills & Technique

 

Vets: 10 Min Row

  • Goals – :10-:15 Seconds Slower than 2K Pace

 

Station 2: 10 Minute EMOM

  • Min 1: 2 Touches Each Side 1KB Overhead Farmer Carry R:(45+/35+) W:(35+/30+) B:(25+/20+)
    • 1KB Racked Carry For Folks with Overhead Position Issues
  • Min 2: :40/:20 High Plank Hold R: Plank KB Drags

 

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, June 6
Time:
8:00 am - 5:00 pm
View Calendar:
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Location:

Kirkwood
2191 College Ave NE
Atlanta, GA 30317 United States
+ Google Map

Kirkwood = Red | O4W = Teal | All other events = Blue

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