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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A) Buy in 800m run B) CONDITIONING E2MOM (Every Two Minutes On the Minute) for 10 min. (5 rounds): 6 burpees 12 box jumps (mod: step ups) C) CONDITIONING 10 min. AMRAP: 2 Hatemakers (ea. HM is 5 pus

260210 - TUE FEB 10

Buy In : 100m high knees 1 min max lying leg raises WOD A 12 min AMRAP: Run 100 meters 25 pushups Run 100 meters 50 flutter kicks Run 100 meters 100 mtn climbers At 5 and 10 minutes:

260209 - MON FEB 9

Warmup Standard boot camp warm up A) Buy in Run 400m B) STRENGTH: TRI/SHLD 6 rounds of: 30sec Pike Push ups 30sec Rest C) CONDITIONING 4 min. AMRAP: 18 bench dips 6 burpees -THEN- 250m run -THEN

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

FRI MAR 10 - The long and short of it

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