220811 - FRI AUG 11

Mike

Aug 11, 2022

1 min read

Buy in:

400m run, hollow body rocks as runners return, keep going for 45s after last runner returns

WOD A

6 min. AMRAP:

8 squat jumps (go for maximum height on ea. jump)

8 v sit ups

8 second squat hold

WOD B

8 min. AMRAP:

16 step ups

16 reverse lunges

50m sprint

WOD C

12 min. AMRAP:

PARTNER 1: 400m run

PARTNER 2: 30 crunch ankle touches (15 per side)

15 star jumps

*start with 30 crunch ankle touches after each run, no matter where you left off before the run.

Cash out: Trainer’s choice abs for remaining time

Recent Posts

See All

261016 - FRI OCT 16

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 min

261015 - THU OCT 15

Buy in: 1/2 Tabata squat, 400-meter run, 1/2 tabata squat (start second 1/2 tabata when second runner arrives) WOD A 2 min. plank hold THEN (no rest between) 8 min. AMRAP: 100m run 20 V sit-ups THEN

261013 - TUE OCT 13

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

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

220811 - FRI AUG 11

Recent Posts