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Old 4th Ward

Zero to Ninety

Tuesday, November 3

Zero to Ninety 

Each Member has 90 sec to complete a certain number of reps of the prescribed exercise. If they finish early, they rest (adv: Hold Plank the rest of the 90 sec). If not, they go directly into the next exercise. 

Repeat 4 Times on a 24-min continuously running clock 

 

-Row (R: 250m, W: 225m, B: 200m) Run (R/W: Ralph McG, B: 2 Parking Lot Laps) 

@home: Toe Taps (R: 100 W:80 B:60 [total])

-20 Single KB 1 Arm Floor Press 

-20 Double Unders OR 150 Singles @home: 40 Mtn Climbers (total) B: 30 Mtn Climbers  

-20 1-arm Thrusters (total) 

– REPEAT-

 

Finish with – 6-min continuously running clock, switching exercises every 30 sec 

Complete 2 RNDS of the following:  

  • Bird dog press – Right
  • Bird dog press – Left
  • Alt Superheroes  
  • Prone W’s
  • Leg Lock Hip Bridge Raises – Right 
  • Leg Lock Hip Bridge Raises – Left
  • Moving Dead Bugs

Details

Date:
Tuesday, November 3
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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