241121 - THU NOV 21

Mike
Nov 20, 2024
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

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260825 - TUE AUG 25

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

260824 - MON AUG 24

A) Buy in (approx 5 min) 1/2 tabata crab walk 400m run B) 10 min. AMRAP 10 bench dips 10 v sits OR other ab choice 10 box jumps C) Tabata Burpees (4 min.) 8 rounds: 20s burpees 10s rest D) 400m run

260821 - FRI AUG 21

Buy in: Tabata hollow body hold WOD A Tabata sit ups 400m run WOD B 6 min. AMRAP: 20 step ups 20 wall push ups 20 supermans WOD C Tabata star jumps 400m run WOD D 6 min. AMRAP: 20 leg raises 20 sci

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

241121 - THU NOV 21

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