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Kirkwood

Strength Rounds: 30 Minute Time Cap

Friday, October 4

Mobility Series: 5 Minutes

 

 

 

Strength Rounds: 30 Minute Time Cap

W: 4 RNDS R: 5 RNDS B: 3 RNDS

Complete Exercises in blocked grouping before moving to the next block.

 

Block A: 

  • 1A: 8x 2KB Suitcase Deadlift  R:(60+/53+) W:(45+/40+) B:(35+/30+)
  • 2A: 8x Pull Up or Chin Up R: Non-Assisted/Weighted W:Band  B: Band or TRX Pull Up
  • 3A: 8x Band Pull Aparts (Green or Red Band)

 

Block B: 

  • 1B: 8x 2KB Squats (Assessment Weight) 
  • 2B: 8x (Each Side) KB Bent Row R:(53+/45+) W:(40+/35+) B:(25+/20+)
  • 3B: 8x (Each Side) Yoga Block Bird Dogs 

 

Early Finisher: Mini Band Hip Board AMRAP

  • Down & Back Monster Walks: Bent Leg, Straight Leg

Details

Date:
Friday, October 4
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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