230504 - THU MAY 4

mike78511
May 3, 2023
1 min read

Buy in:

Partner 1: 100m sprint (50m out, 50m back)

Partner 2: max suitcase crunches.

Go until ea. partner has run 3 times. If early, cheer on other teams

WOD A

Tabata partner leg raise throw (switch places during rest time) OR Tabata leg raise with twist

WOD B

9 min.:

250m run

30 clapping abs (15 per side)

30 plank toe touches (15 per side)

WOD C

9 min.:

20 heel to sky

20 window washer abs (10 per side)

100m run

WOD D

400m run

Cash out:

Tabata Partner Cross Clap sit ups OR solo Russian twists

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."

230504 - THU MAY 4

Recent Posts