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Kirkwood

Strength Assessment + Bike Relay

Monday, February 11

Station 1:

Strength Assessment: The Pull Up

  • Strength: The Ability to Complete – A Pull Up

Mobility Board: AMRAP Moves (Focus slow movement on non-timed moves.)

  • 1 Minute PVC Push Pull on Wall :5 Sec Push Followed by Pull in 3 Positions
  • 1 Minute PVC Prone Press
  • 5x (Each Side) Kneeling Shoulder CARS PVC in Non-Working Arm
  • 5x Prone Swimmers

 

Followed By

200 Cal Bike Relay For Time – 10 Minute Time Cap

  • Switch Teammates every :30 Seconds until 200 Cals is up
  • Team Order with Cones:
  • 1: Rester
  • 2: Planker
  • 3: Squat: R:15/12 W:12/10 B: 10/8
  • 4: Push Ups: R:12/10 W:10/8 B: 5x Negatives  
  • 5: Air Bike
  • If Teams of 4 get rid the squats
  • If Need Teams of 6 Add Rester BTWN Push Ups and Bike
  • Set the bike Monitor for 200 Cals
  • Set the gym clock for 10 Minutes
  • Go!

If Time: 4 Min Core :20/:10×2 = 1 Min Each

  • Hollow Marchs
  • Table Top Bird Dog
  • Deadbug
  • Bird Dog with Leg Reaches

 

Details

Date:
Monday, February 11
View Calendar:
,

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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