MON FEB 10 – 200210

Mike
Feb 10, 2020
1 min read

Buy in: 3 min. of: 20 step-ups 10 good mornings (do movement with hands behind head) THEN 400-meter run

WOD A

12 min. AMRAP:

10 1-arm wall push up or rail push up (5 per arm)

10 normal push ups

250m run

WOD B

10 min. AMRAP:

20-15-10-5 Pogo jumps

Rail pull ups

Perform 20 of each movement, 15 ea. and so on…after finishing round of 5, work your way back up the ladder

WOD C

1/2 tabata pike push ups

Cash out: 2 min. hollow body hold, 2 min. max sit ups

Recent Posts

See All

251211 - THU DEC 11

Buy in : 1/2 Tabata squat, 400-meter run, 1/2 tabata squat (start second 1/2 tabata when second runner arrives) WOD A 2 min. plank hold THEN (no rest between) 8 min. AMRAP: 100m run 20 V sit-ups THEN

251210 - WED DEC 10

Buy In : Tabata Tuck Jumps WOD A 15 min. AMRAP: 10 Burpee Broad Jumps (mod: 20 broad jumps) 20 Fire Hydrants (10 per leg) 20 V-ups 10 Plank Pushups (mod: 20 hollow body rocks) 100m Run (50m out

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

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

MON FEB 10 – 200210

Recent Posts