SAT FEB 4 - Saturday partners

Mike

Feb 3, 2017

1 min read

WOD A

2-person teams, 11 min AMRAP: Only one person can work at a time, can only switch at half the total amount of reps: 100 star jumps 75 situps 50 side planks

[Person not working must hold a plank hold (on elbows) or squat hold. Anytime the hold is broken, both members must stop and do 5 pushups!]

WOD B 2-person teams, 9 min AMRAP:

100 leg lifts 75 tuck jumps 50 pike pushups

[Same format as WOD A, but person not working must do v-hold or straight arm plank hold]

After 9 min AMRAP: group 400m run

Cash Out: 1/2 Tabata mtn climbers

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261023 - FRI OCT 23

Buy In: Tabata side to side mountain climbers / 2 pushups during breaks for more work!! WOD A 5 min AMRAP: 15 lunge steps 15 squats WOD B 5 min AMRAP: 15 situps 15 plank pushups WOD C 5 min AMRAP: 100

261022 - THU OCT 22

Buy in: 100m shuttle (50m out/50m back) partner relay – tag off between run and crunch ankle touches until each has done both twice WOD A 8 min. AMRAP: 10 side lunge steps (5 ea. direction) 20 scissor

261020 - TUE OCT 20

Standard boot camp warmup A) Buy in 1:00 – plank hold 1:00 – hollow hold 1:00 – flutter kicks 400-meter run B) STRENGTH Bottom-to-bottom Tabata Squats 8 rounds of: 20-sec squats 10-sec bottom of squat

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

SAT FEB 4 - Saturday partners

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