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Kirkwood

5 Person Rowing Circuit

Monday, October 21

5 Person Rowing Circuit = 25 min. (including rest)

– 4 Members of the group on Exercises:  tabata clock :20/:10 x 2 each move, then rotate.

– 1 Member of the group Rowing for 4 Mins (Shooting for Goal)

– 1 Min Rest BTWN RNDS

  • Rower: Full 4 Min RND  Goal: at least 2K Pace
  • R:(1,140m=1:45 Pace/1,040m=1:55 Pace), W:(1,040m=1:55 Pace/1,000m=2:00 Pace), B:(1,000m=2:00 Pace/889m=2:15 Pace)
  • 1 KB Push Press R:(40+/35+) W:(35+/30+) B:(25+/20+) (Switch Sides Each :20/:10)
  • KB Goblet Stepback Lunge: R:(45+/35+) W:(35+/30+) B:(25+/20+) (Switch Sides Each :20/:10)
  • Band Pull Aparts
  • Hollow Hold R:Hollow Crunch

*Rower always starts back at Hollow Option, then rotate towards the erg.

 

8 Minute: Partner “I Go, You Go” Nordic Hamstring Curls 5×5 Each

  • Up on Balls of Feet (To help Prevent Hamstring Cramps)
  • Hands Kept at rib cage height by side (To help lighten the load on the upper half)

Details

Date:
Monday, October 21
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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