230817 - THU AUG 17

mike78511
Aug 16, 2023
1 min read

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 mountain climbers

WOD B

10 min. AMRAP:

20 side power step ups (stand with side to wall, step with same foot for 10 and switch)

20 suitcase crunches

20 renegade rows

WOD C

3 rounds of:

30 sec. pike push ups

30 sec. max box jumps

30 sec. max bench dips

30 sec. rest

WOD D Tabata window washer abs

Cash out: 400m run

Recent Posts

See All

251216 - TUE DEC 16

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

251211 - THU DEC 11

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

251210 - WED DEC 10

Buy In : Tabata Tuck Jumps WOD A 15 min. AMRAP: 10 Burpee Broad Jumps (mod: 20 broad jumps) 20 Fire Hydrants (10 per leg) 20 V-ups 10 Plank Pushups (mod: 20 hollow body rocks) 100m Run (50m out

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

230817 - THU AUG 17

Recent Posts