240125 - THU JAN 25

mike78511
Jan 24, 2024
1 min read

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 (no rest between) 3x 30s max burpees 30s rest WOD B 10 min. AMRAP: 250m run 20 side plank rotations 20 scissor kicks 20 leg raises

Cash out: Tabata hollow body hold

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260717 - FRI JUL 17

Buy In: 1 min dive bomber pushups, 1 min bench dips WOD A 11 min AMRAP: With 3 people in a line complete the following: 1st person: Bear crawl 50m out and back (sub 5 bear crawl squares) 2nd person:

260715 - THU JUL 15

Buy in: Partner relay – Partner 1: sprints 50m out/50m back Partner 2: maximum sit ups. Go until each has done sprint and sit ups twice WOD A Tabata burpees WOD B 10 min. AMRAP: 20 star jumps 20 V-si

260714 - TUE JUL 14

A) Buy in Run to Oak Hill (or similar distance, approx. 200m round trip) B) CONDITIONING 8 min. AMRAP: 15 traveling frog jumps Hill sprint (or similar 20 pogo jumps C) CONDITIONING 10 min AM

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"Making Atlanta stronger since 1996."

240125 - THU JAN 25

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