MON DEC 4 - Down the ladder

Mike
Dec 3, 2017
1 min read

Buy in: Tabata mountain climbers

WOD A

1 min. group squat hold

THEN (without break)

8 min AMRAP:

400-meter run

20 squat side steps (10 each direction)

THEN (without break)

1 min. group squat hold

WOD B

18-15-12-9-6 of:

Walking lunges each leg

jumping squats

100-meter run between rounds

12 minute cutoff, if finished before cutoff, go to the round of 9 and work back up

Cash out: Tabata KTE situps

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251209 - TUE DEC 9

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

251208 - MON DEC 8

Buy in: Tabata star jumps WOD A 10 min. AMRAP: 10 push ups 10 Renegade rows 10 burpees WOD B 12 min. AMRAP: 200m run 10 rail pull ups OR bench dips 20 sec. cumulative hold at top of pull up OR bottom

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

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

MON DEC 4 - Down the ladder

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