MON FEB 11 – 190211

Mike
Feb 11, 2019
1 min read

A) Buy in 1/2 tabata crab walk 400m run

B) 10 min. AMRAP 10 bench dips 10 v sits 10 box jumps

C) Tabata Burpees 8 rounds: 20s burpees 10s rest

D) 400m run

E) ACCESSORY: CHEST/BACK 4 rounds: 20sec. max scapular push ups 10sec. rest 20sec. max push ups 10sec. rest

F) Cash out 3-6 min. abs, Trainer’s cholce

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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

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"Making Atlanta stronger since 1996."

MON FEB 11 – 190211

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