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Kirkwood

3 x 10 Min Stations

Thursday, February 7

3 x 10 Min Stations: :90 Rest BTWN Stations

Station 1: Rowing:  

Newbies: Drills & Technique

Vets: AMRAP 500m / 1 Min Rest

  • Work on Holding 2K Pace for each 500m
  • This workout can be found under menu. select workout. standard list

 

Station 2: 10 Minute AMRAP

  • 8x TRX Inverted Rows 5x R: Pull Ups 10x B: TRX Standing Rows
  • 10x (Total 5/Side) Goblet Step Ups  R:(45+/35+) W:(35+/25+) B:(Bodyweight)
  • :30 2KB Racked March R:(53+/45+)W:(45+/35+)B:(35+/25+)

 

Station 3: Partner E2MOM Bike Sprints (Need all 4 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 total of 4 rounds on the bike)
  • R:15/12 Cals, W:12/10 Cals, B:10/8 Cals
  • Resting Partner:  Push-Ups R:10x W: 8x B:6x TRX Chest Press

 

Details

Date:
Thursday, February 7
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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