fbpx
Loading Events

« All Events

  • This event has passed.

Kirkwood

The Weekend Hangover – 25 Min Time Cap

Saturday, October 12

Mobility Series: 5 Minutes

  • Lumbar Blocked Segmental Cat-Camel 5 reps each direction 
  • Shoulder CARS x 3 Reps Each Side 

Shoulder Prehab: 6 Minutes to Complete 

  • Supine Eccentric Shoulder Flexion with Dowel 

○ 2 sets x 5 reps with a 5 second lower 

○ Use Black Sled Handles.  Folks can progress accordingly to PVC w/ 5-10lb. plates.

  • Sidelying Trio 

○ Weight: Mini 3 lbs Dumbbells 

○ Flexion (RPE 6/10) 10-12 Reps 

○ Abduction (RPE 8/10) 12-15 Reps 

○ External Rotation (RPE 10/10) 15-20+ Reps 

 

The Weekend Hangover – 25 Min Time Cap

 

  • Goal in 25 Minutes  3 RNDS 

 

  • 20x KB Swings or Straight Deadlifts R:(60+/45+)W:(45+/ 40+) B:(35+/30+) 
  • 18x Hollow Crunches
  • 16x Slam Balls
  • 14x (Total 7/Side) Mtn Climbers “The Hard Way”
  • 12x Push Ups  R: Tennis Ball/Weighted W: Yoga B: 6x Negatives
  • 10x (Total 5/Side) KB Rows R:(60+/40+)W:(45+/ 40+) B:(35+/30+) 

 

Finish each RND by picking one of the following (Can Not Repeat): 

Option 1: End of Clifford Run = 400m  B: 2nd White Mailbox Run = 200m Non-Runners 20 Call Air Bike 

Option 2: 500m Row 

Option 3: 2 Min Bike @ 350/250 watts 

Option 4: 250 Jump Rope Singles  or 100 Double Unders 

Details

Date:
Saturday, October 12
View Calendar:
,

Location:

Kirkwood
2191 College Ave NE
Atlanta, GA 30317 United States
+ Google Map

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

© 2019 FitWit | Website by Dabbled Studios Web Design | Website Info | Log in