FRI AUG 4 - Couplet ladder

Mike
Aug 3, 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.

Recent Posts

See All

251204 - THU DEC 4

Buy in: Partner relay: Partner 1 - sprints 50m out/50m back Partner 2 - maximum opposite hand to toes (alternating) Go until each has done sprint and sit ups twice WOD A Tabata side to side moun

251203 - WED DEC 3

Buy in : Partner 1: 400m run, Partner 2: max sprawls. Switch. WOD A 15 min. AMRAP: 100m run 4 burpee broad jumps 20 walking lunge steps 16 bench dips WOD B 12 min. AMRAP: 250m run 20 push ups At 6 m

251202 - TUE DEC 2

Warmup Standard Boot Camp warm up A) Buy in EMOM for 5 min. (5 rounds): 10 jumping squats Rest remainder of ea. minute B) 12 min. AMRAP 20 squats 20 prisoner good mornings 20 side v-sit ups (10 ea.

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

FRI AUG 4 - Couplet ladder

Recent Posts