MON AUG 17 – 200817

Mike
Aug 17, 2020
1 min read

Buy in (3 min.): 1 min. alligator walk (mod: staggered hand push ups), 1 min. crab walk (mod: crab kickers), 1 min. straight arm plank

WOD A (18 min.) 3 rounds of: 1 min. shuttle sprint 1 min. floor dips (mod: bench dips) 1 min. 10 high knees/1 burpee combo 1 min. step ups 1 min. push ups 1 min. rest

WOD B (approx. 7 min.) 400 min. run Tabata sit ups Start the tabata when the first runner returns, have others jump in as they arrive

Cash out (4 min.): Tabata pull ups (sub: scapular push ups)/trainer choice abs switch between pull ups and ab work every other interval

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260529 - FRI MAY 29

Buy in: Run to Oak Hill (or similar distance), 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, con

260527 - WED MAY 27

Buy in: Tabata squats WOD A 12 min. AMRAP: 10 Star jumps 10 Burpees 200-250 meter run Pause at 6 min. for 30 v-situps WOD B 15 min. AMRAP: 12 Box jumps 12 Pull Ups OR Renegade Rows (12 per side) 250

260526 - TUE MAY 26

Buy in 5 min: 60 hands overhead high knees 20 step ups (10 per leg) WOD A Tabata Reverse lunge WOD B 15 min. AMRAP: 10 burpees 20 box jumps (mod: jumping squats) 250m run WOD C Tabata Bear crawl Cash

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"Making Atlanta stronger since 1996."

MON AUG 17 – 200817

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