SAT JAN 13 - First Bring a Friend Day of 2018!!

Mike
Jan 12, 2018
1 min read

Buy in: Run to the hill

WOD A

2 man team relay, 5 min. AMRAP: Partner 1: Sprints up the hill and back

Partner 2: 10 sit ups + 10 jumping jacks + rest

Switch

At 5 min., finish round so both have run the same amount of times.

WOD B

3 rounds of:

1 min: Burpee tuck jumps

1 min: Alternating reverse lunges

1 min: Bench Dips

1 min: v-sit ups

1 min: 20 high knees 5 pushups

1 min rest

WOD C

4 min AMRAP:

10 shoulder touch pushups (5 per side)

10 side plank rotations

10 leg lifts

Cash Out: 100 curb kickers / 50 lateral jumps

Recent Posts

See All

260825 - TUE AUG 25

Buy in: 1:00 group squat hold 20 walking lunge steps 250-meter run Squat hold until all runners return WOD A 12 min. AMRAP: 15 frog jumps 12 good mornings (put hands behind head) 9 squats

260824 - MON AUG 24

A) Buy in (approx 5 min) 1/2 tabata crab walk 400m run B) 10 min. AMRAP 10 bench dips 10 v sits OR other ab choice 10 box jumps C) Tabata Burpees (4 min.) 8 rounds: 20s burpees 10s rest D) 400m run

260821 - FRI AUG 21

Buy in: Tabata hollow body hold WOD A Tabata sit ups 400m run WOD B 6 min. AMRAP: 20 step ups 20 wall push ups 20 supermans WOD C Tabata star jumps 400m run WOD D 6 min. AMRAP: 20 leg raises 20 sci

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

SAT JAN 13 - First Bring a Friend Day of 2018!!

Recent Posts