211130 - TUE NOV 30

Mike
Nov 29, 2021
1 min read

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

250m run

WOD B

10 min. AMRAP:

15 star jumps

12 v sit-ups

9 reverse lunges per leg

100m run

WOD C

Tabata KTE (knee to elbow) sit ups

Cash out:

Bottom of squat hold (2-4 min., depending on time left)

Recent Posts

See All

260122 - WED JAN 22

A) Buy in Tabata mountain climbers B) CONDITIONING 8-round Tabata push ups -rest 1:00 – 8-round Tabata railing pull up (1/2 of group may start on pull ups if not enough room for everyone to do pull

260120 - TUE JAN 20

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

260114 - WED JAN 14

Buy in: Run 400m WOD A 10 min. AMRAP: Run 100m 10 box jumps (mod: step ups) 10 wall push ups WOD B 12 min. AMRAP: 40 mountain climbers (per side) 30 clapping abs 20 walking lunges 10 bench dips 100m r

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

211130 - TUE NOV 30

Recent Posts