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Old 4th Ward

Zero to Ninety

Friday, September 6

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. 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) [Bike sub, if needed R: 20/15 cal, W: 15/12 cal, B: 12/10 cal]

-20 Single KB 1 Arm Floor Press R:(50+/40+)W:(40+/30+)B:(25+/20+)

-20 Double Unders OR 150 Singles 

-20 1-arm Thrusters (total) R: 40+/30+ W: 30+/25 B: 25/15+ 

– REPEAT-

 

Finish with Core Circuit – 5-min continuously running clock, switching exercises every 20s

Complete 2 RNDS of the following:  

  • Bird dog w/knee to elbow crunch – Right
  • Bird dog w/knee to elbow crunch – Left
  • Superman 
  • Superman Hold
  • Single Leg Hip Bridge Raises – Right 
  • Single Leg Hip Bridge Raises – Left
  • Moving Dead Bugs
  • :20 Rest

Details

Date:
Friday, September 6
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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