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Kirkwood

Intervals & E.M.O.M.S

Tuesday, February 26

Stations: 6 Minute Intervals & 6 Minute E.M.O.Ms  1-1:30 Seconds off Between Stations.

Station 1: Rowing Intervals – 6 Minutes :30/:30

:30 Easy Row / :30 Spirit 2K Pace Fast

R:(2:00/1:45)(2:10/1:55) W:(2:10/1:55)(2:15/2:00) B:(2:15/2:00)(2:30/2:15)

Station 2: E.M.O.M 1 – 6 Minutes

Minute 1: 10x KB Straight Leg Deadlift W:(53+/45+) B:(35+/30+)  R: 20x Swings (60+/53+)

Minute 2: 12x (Total 6/Side) KB Bent Rows R: 16x (Total 8/Side) B: 10x (Total 5/Side) W:(45+/40+)R: (60+/53+)B:(35+/30+)

Station 3: Air Bike Intervals – 6 Minute :20/:10 x 12 RNDS  

– Switch With Partner every :20 6 RNDS Each

Station 4: E.M.O.M 2 – 6 Minutes

8x 2KB Thrusters W:(25+/20+) R:10x  R:(35+/25+)  B: 5x 2KB Squat B:(25+/20+)

Details

Date:
Tuesday, February 26
View Calendar:
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Location:

Kirkwood
2191 College Ave NE
Atlanta, GA 30317 United States
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