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Kirkwood

Stations

Tuesday, January 28

Station 1:

Partner Rowing: 2 x 4 Min Pieces Total Time 16-18 Min

 

  • Partner 1: ROW Goal Paces =  R:(1:45/1:55) W:(1:55/2:05) B:(2:00/2:15)
  • Partner 2: 4 MIN STABILITY AMRAP
  • AMRAP A: 5x Bird dogs 5x Dead Bugs  (Each Side) [10x Sec Hold]
  • AMRAP B: 10x Plank Shoulder Taps (Total) 10x Down Dog Toe Touches (Total)

Station 2:

16 Tabata Mash Up: = 4 RNDS :20/:10×2 Per Move

Members line up in rows behind TRX, moving towards TRX.  Quick transitions!

  • TRX Hamstring Curls B: Hamstring Walkouts
  • KB Swing or Goblet Clean: R:(60+/53+) W:(45+/40+) B:(35+/30+) 
    • If you do not deadlift the 105/88# x 8 Reps then Goblet Clean
  • Hollow Hold R: Hollow Crunch
  • 1 KB Push Press (Alt Side each :20) R:(40+/35+) W:(35+/25+) B:(25+/20+)

 

Details

Date:
Tuesday, January 28
View Calendar:
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Location:

Kirkwood
2191 College Ave NE
Atlanta, GA 30317 United States
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Kirkwood = Red | O4W = Teal | All other events = Blue

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