FRI MAR 10 - The long and short of it

Mike
Mar 9, 2017
1 min read

Buy In: Tabata Tuck Jumps

WOD A 15 min. AMRAP: 10 Burpee Broad Jumps 20 Fire Hydrants (10 per leg) 30 v-situps 40 Plank Pushups

At 11, 7 & 3 min. to go – everyone must complete 50 hands above head straight leg calf jumps.

WOD B

6 min. AMRAP:

Run 250m 10 leg lifts 20 ground thrusts 30 bicycle crunches

Cash Out: 800m Run then 30 star jumps

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260305 - THU MAR 5

Warmup Standard Boot Camp warm up A) Buy in Tabata partner sit ups OR solo Russian twists B) 10 min. AMRAP 10 plank push ups 250m run 20 hollow body rocks C) 8 min. AMRAP 5 burpee tuck jumps 10 plan

260304 - WED MAR 4

Buy in: Partner relay – Partner 1: sprints 50m out/50m back Partner 2: maximum sit ups. Switch. Go until each has done sprint and sit ups twice WOD A Tabata burpees WOD B 10 min. AMRAP: 20 star jum

260303 - TUE MAR 3

Buy in: 400m run WOD A 4 rounds of: 20 sec max pike pushups 10 sec plank hold 20 sec max alternating jumping lunges 10 sec lunge hold then THEN Run 250m, rest exactly 2 min, then proceed to WOD B WOD

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

FRI MAR 10 - The long and short of it

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