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Old 4th Ward

Case of the Mondays

August 19, 2019

Case of the Mondays

25 min AMRAP + every 5 min Campers choose a Ralph McG run or a 400 meter row (restart the 5 min clock when most are done with their sprint)

10 Reps per exercise:

KB Swings (60+/53+) (53+/40+) (40+/30+)

Push ups

Goblet Squats (use the same KB as the KB Swing bell)

Mtn Climbers the hard way (per side)

KB DL Goblet Clean (use the same KB as the KB Swing bell)

Sit-outs (Total)

Finish with Bring Sally up ABS:

1st verse: V-ups (mod = lemon squeeze)

Rest during: Old Miss Lucy’s dead and gone Left me here to weep and moan

2nd verse: Hollow Crunches (don’t let shoulder blades hit the floor, so there is always core tension) / Rest during: Old Miss Lucy’s dead and gone Left me here to weep and moan

3rd verse: Star Crunches/

Rest during: Old Miss Lucy’s dead and gone Left me here to weep and moan

4th verse till the end: Plank leg lifts (alternating legs) /

Rest during: Old Miss Lucy’s dead and gone  Left me here to weep and moan

Details

Date:
August 19, 2019
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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