WED JUN 28 - This and that

Mike

Jun 27, 2017

1 min read

Buy in: 400m run, then 2 rounds of 12 box jumps, 12 lunges per leg, 60 jumping jacks. 5 min. cap.

WOD A

12 min. AMRAP:

3 pushups

3 rail pull ups

6 pushups

6 rail pull ups

9 pushups

9 rail pull ups

after round of 9s, go back to the beginning...at halfway point, 45s plank hold

WOD B

Bottom to bottom Tabata squats (squat hold on breaks)

WOD C 5 min. AMRAP:

50 butterfly sit-ups 50 flutter kicks

Cash out: 2min. cobra pose then Trainer's Choice if time allows.

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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."

WED JUN 28 - This and that

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