WED SEP 6 - Circle up

Mike
Sep 5, 2017
1 min read

Buy in: Run to Granite Circle

WOD A

10 min. AMRAP: 200-meter run 10 ea. single leg side step up to high knee (side to step, keep foot on step) 20 walking lunges Run to Oak Hill

WOD B 10 min. AMRAP: Hill sprint 10 push ups

10 dips 10 donkey kicks per leg

WOD C 6 min. 10 toe touch sit ups (right hand to left foot)

10 toe touch sit ups (left hand to right foot) 10 sit-ups

Keep legs straight (no knee bends) on toe touch sit ups) Cash out: 3 min. squat hold (2 burpees every time the hold is broken)

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260717 - FRI JUL 17

Buy In: 1 min dive bomber pushups, 1 min bench dips WOD A 11 min AMRAP: With 3 people in a line complete the following: 1st person: Bear crawl 50m out and back (sub 5 bear crawl squares) 2nd person:

260715 - THU JUL 15

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

260714 - TUE JUL 14

A) Buy in Run to Oak Hill (or similar distance, approx. 200m round trip) B) CONDITIONING 8 min. AMRAP: 15 traveling frog jumps Hill sprint (or similar 20 pogo jumps C) CONDITIONING 10 min AM

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

WED SEP 6 - Circle up

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