FRI NOV 20 - 201120

Mike
Nov 19, 2020
1 min read

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 minutes, 30 hollow body rocks (30 forward and 30 backward) Cash out:

Tabata bicycle sit ups (NOT bicycle crunches-lower back must leave the ground)

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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

260820 - THU AUG 20

Buy in 1 min max lunge switches 30 second lunge hold 30 sec lunge hold other leg WOD A 10 min AMRAP: 25 squats run 250m 25 per side of side to side mtn climbers (2-leg parallel hops in mtn. climber p

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

FRI NOV 20 - 201120

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