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Old 4th Ward

Movement Monday: Agility / Jumping Power / KB Movements (20 min)

Monday, May 24

Campers will use the tape from their square to perform the agility work. Plyo box and KB will be inside of their square.

 

Agility: 2 rounds (using either the tap of the box lengthwise or the parking spot stripe)  

 2 Out 1 in (ea. direction) / In-In-Out-Out (ea. direction)

 

Jumping Power: 2 rounds 

5 x Box Jumps / 5 x Lateral Power Step Ups / 5 x Depth Jump

(no jump mod: 5 x Goblet Sumo Squat / 5 x Lateral Lunges / 5 x Curtsey Lunges [each side])

 

KB: 2 rounds 

10 x 2 KB Suitcase March (2 sec pause at the top) / 5 x 2 KB Dead or Swing Clean / 5 x 2 KB Push Press 

(@home: 5 x 1 KB Suitcase March (2 sec pause at the top) [each side] / 5 x 1 KB Clean [each side] / 5 x 1 Arm Push Press [each side] ) 

 

10 min AMRAP Finisher

 

5 x Goblet Cossack Squats (each side)

5 x Bent Over Row (each side)

10 x Ninja to stand 

10 x Plank Rolls (each side)

25 D.U. or 100 Singles

Details

Date:
Monday, May 24
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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