250321 FRI MAR 21

Mike
Mar 20
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

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251203 - WED DEC 3

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 m

251202 - TUE DEC 2

Warmup Standard Boot Camp warm up A) Buy in EMOM for 5 min. (5 rounds): 10 jumping squats Rest remainder of ea. minute B) 12 min. AMRAP 20 squats 20 prisoner good mornings 20 side v-sit ups (10 ea.

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"Making Atlanta stronger since 1996."

250321 FRI MAR 21

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