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Ropes & Running:   6 × 4 min RNDS + 7 Way Hips

Friday, January 27

Starter: 7-Way Hips (5-min) 

Sidelying: do 7 moves for :20 sec ea. on a continuously running clock, flowing from one movement to the next. :20 sec to switch sides, then repeat on the other side.

  • Leg lift
  • Front kick
  • Back kick
  • Front to back kick
  • Forward circle
  • Backward circle
  • Bicycle kick
  • **REPEAT on other side

 

Ropes & Running:   6 × 4 min RNDS 

  • Alternating between stations (Ropes/Running/Ropes/Running/Ropes/Running)
  • :60 sec rest between stations
  • 17+ People: Half the group on ropes, other half on run

 

STATION 1:  Partner Ropes Station: 4 min tabata (:20/:10) clock, switch with partner each minute.

  • Rnd 1: Big Slams / Alt Fast Waves & Plank Hold 
  • Rnd 2: Big Slams / Alt Fast Waves & SL Hip Lift Hold (R) / SL Hip Lift Hold (L) 
  • Rnd 3: Big Slams / Alt Fast Waves & Hollow Hold 

 

STATION 2:  Running4 Min. to complete the run

  • Run: out and back to Leyden St. (rest the remainder of 4 minutes)

    R: out and back 2 telephone poles past Leyden B: Full OM Loop 

  • Non-Impact: 4 Minute Bike :30/:30 Easy/Hard

Details

Date:
Friday, January 27
View Calendar:
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