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Old 4th Ward

Carries/ Strength/ Glutes+

December 3, 2020

 M KB Range: 25LBs-50LBs 

W KB Range: 15LBs-45LBs

 

Go through each station 2 x and move on. Repeat until 30 min is up

 

Carries (Outside: 30 yards each / Inside: 8 Touches inside their square)

2 KB Racked Carry → 2 KB Farmers Carry → 2 KB ½ Racked ½ Overhead Carry (switch Half way)  

[@Home take 30 steps per carry or march in place: 1 KB Racked Carry (switch ½ way) → 1 KB Farmers Carry (switch ½ way) → 1 KB Overhead Carry (switch ½ way)]

 

 

Strength (Inside/Outside: 2 KB mod: Goblet / @Home: Do 10 reps per movements) 

5 x Gorilla Rows (@home: Alt. Gorilla Rows [total])

5 x Suitcase Step Back Lunges (@home: Goblet Step back Lunges)

5 x Push Press (@home: 1 Arm Push Press[total])

 

Glutes+

20 x Prone Donkey Kicks 

20 x Glut Med Leg Lifts 

20 x Seated Straight leg lifts 

20 x Leg Raises (abductors)

20 x Calf Raises   

Details

Date:
December 3, 2020
View Calendar:
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Location:

Old 4th Ward
828 Ralph McGill Blvd NE Suite W4
Atlanta, GA 30306 United States
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Kirkwood = Red | O4W = Teal | All other events = Blue

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