FRI AUG 28 – 200828

Mike
Aug 28, 2020
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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260312 THU MAR 12

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 (sw

260311 - WED MAR 11

Buy in: Trainer’s choice tabata ab work CONDITIONING 24 min. AMRAP: 20 squats 5 burpees 20 sit ups 5 burpees 20 alternating lunges 5 burpees 20 mountain climbers (20 reps per leg) 5 burpees 20m bear c

260310 - TUE MAR 10

Buy in: 30s high knees 30s butt kicks 30s toy soldiers 30s inchworms WOD A 3x 1:00 bicycle crunches 1:00 air squats 1:00 step-ups 1:00 walking lunges WOD B Run to the hill OR similar WOD C 10 min.

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

FRI AUG 28 – 200828

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