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Old 4th Ward

“Time After Time”

Friday, March 29

“Time After Time”

4×5 Min EMOMs

-Rest :90 Secs Between each-

 

EMOM 1: 10 Dips + Jump Rope

EMOM 2: 10 Jungle Gym Rows + Jump Rope

EMOM 3: 10 Goblet Stepback Lunges + Jump Rope (R – 60+/45+) (W – 50+/40+) (B – 40+/30+)

EMOM 4: 10 V-ups + Jump Rope

 

Red: 10 Reps, Feet Up Dips, 50/40 lbs on lunges, Double Unders

White: 8 Reps, Feet down in back Dips,  40/30 lbs on lunges, Single or Count DU attempts

Blue: 7 Reps, Feet in Front Dips, 30/20 lbs on lunges, Singles

 

Finish with 7 way Hips:

:20 sec each movement / :20 sec of rest once you complete all 7 movements on one side and repeat on the other

 

Leg Raises

Front Kicks

Back Kicks

Front to Back Kicks

Forward Circles

Backward Circles

Bicycle  

Details

Date:
Friday, March 29
View Calendar:
,

Location:

Old 4th Ward
828 Ralph McGill Blvd NE Suite W4
Atlanta, GA 30306 United States
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Kirkwood = Red | O4W = Teal | All other events = Blue

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