FRI AUG 9 – 190809

Mike
Aug 8, 2019
1 min read

Buy in: Run to Oak Hill, then Tabata Spider-Man lunges

WOD A

15:00 AMRAP: Hill sprint 20 walking lunge steps 10 jumping squats

At 10:00 and 5:00 to go, pause to do 8 burpees, continue where left off

WOD B

8:00 AMRAP:

10 hollow body rocks

20 butterfly sit ups

100m SPRINT

Cash out: Tabata star jumps

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251209 - TUE DEC 9

Buy in: 400m run WOD A 4 rounds of: 20 sec max pike pushups 10 sec plank hold 20 sec max alternating jumping lunges 10 sec lunge hold then THEN Run 250m, rest exactly 2 min, then proceed to WOD B WOD

251208 - MON DEC 8

Buy in: Tabata star jumps WOD A 10 min. AMRAP: 10 push ups 10 Renegade rows 10 burpees WOD B 12 min. AMRAP: 200m run 10 rail pull ups OR bench dips 20 sec. cumulative hold at top of pull up OR bottom

251204 - THU DEC 4

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 moun

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

FRI AUG 9 – 190809

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