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Old 4th Ward

The Ralph 

Tuesday, September 22

The goal is to get through all movements (or as far through as you can) and rest the remaining of the time. As soon as 10 min is up, you go right into the next 9 min round. 

Blue will not be on the clock and just go at their own pace to try and complete the board from start to finish. 

 

10 min

Ralph McG Run Parking Lot Lap / inside: 400m Row / @home: 50 KB Toe Taps (each side)

100 Singles (adv: 40 D.U) 

30 Mtn Climbers (adv: 40 Mtn Climbers) [each side] 

30 Knees to Chest (adv: 40 V-ups)

30 Lunges (adv: 40 Lunges) [total] 

30 Push Ups (adv: 40 Push Ups) 

 

9 min

Ralph McG Parking Lot Lap / inside: 400m Row / @home: 50 KB Toe Taps (each side)

80 Singles (adv: 30 D.U) 

20 Mtn Climbers (adv: 30 Mtn Climbers) [each side] 

20 Knees to Chest (adv: 30 V-ups)

20 Lunges (adv: 30 Lunges) [total]

20 Push Ups (adv: 30 Push Ups)

 

8 min

Ralph McG Parking Lot Lap  / inside: 400m Row / @home: 50 KB Toe Taps (each side)

60 Singles (adv: 20 D.U)

10 Mtn Climbers (adv: 20 Mtn Climbers) [each side] 

10 Knees to Chest (adv: 20 V-ups)

10 Lunges (adv: 20 Lunges) [total]

10 Push Ups (adv: 20 Push Ups)

 

Finishers: 

 

5 x Ankle Rocks (each side)

5 x Table Top Hip Cars (8 sec around [each side])

5 x Down Dog to Cobra 

5 x Scorpions (each side)

Details

Date:
Tuesday, September 22
View Calendar:
,

Location:

Old 4th Ward
828 Ralph McGill Blvd NE Suite W4
Atlanta, GA 30306 United States
+ Google Map

Kirkwood = Red | O4W = Teal | All other events = Blue

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