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Kirkwood

3 x 10 Min Stations

Thursday, July 11

3 x 10 Min Stations: :90 Rest BTWN Stations

Station 1: 10 Minute Rowing Technique

Drills & Technique: All members

#1 Push, Don’t Pull

#2 Set Them Up Right

– 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 Train the Catch Position: Extremely important this is our set up

– Hand Position

– Elbows extended & crease slightly upwards

– Shoulders Reaching

– Head & Neck Relaxed

– Back Neutral & Flat

– Hips Behind Shoulders

– Knees Track Under Arms

– Heels Down

* Slides as close to the catch without breaking an energy leak (Knees out or backs rounding)

* 1 Minute Hold at this position: This is challenging. Teaches what a good catch should feel like.

#4 Pause Drill 1: Pause at catch position

  • Go

  • Pause

  • Release

 

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

 

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, July 11
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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