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Kirkwood

“The Triple Threat” 3 x 10 Min. Partner Stations

Friday, March 15

“The Triple Threat” 3 x 10 Min. Partner Stations, :90 rest between stations

STATION 1:  Partner E2MOM Bike Sprints (Need all 5 bikes) 5 RNDS Each

  • Switch with partner every minute:  Partner 1 goes on minute 1, Partner 2 goes on minute 2, Partner 1 goes on min. 3, Partner 2 goes on min. 4, etc. (each partner gets total of 5 rounds on the bike)
  • R:15/12 Cals, W:12/10 Cals, B:10/8 Cals
  • Resting Partner:  R: Pull-Ups – 3 dead hang or 6 TRX pull-ups

STATION 2:  Partner E2MOM Erg Sprints (Need 5 ergs) 4 RNDS Each

  • Switch with partner every minute (again, each partner gets total of 4 times on the erg)
  • R: 275/250m, W: 250/225m, B: 225/200m
  • Resting Partner:  Push-Ups R: 12x Strict, W: 10x to Blue Block, B: 5x Negatives

STATION 3:  Partner E2MOM Running Sprints

  • Switch with partner every minute (each partner does total of 5 sprints)
  • R:  Stop sign 2nd Black Mailbox W: Stop sign to 1st while mailbox and back
  • B: Stop sign to 1st black mailbox and back
  • Non Runner Options:
  • Resting Partner:  REST

Details

Date:
Friday, March 15
View Calendar:
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Location:

Kirkwood
2191 College Ave NE
Atlanta, GA 30317 United States
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