OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

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Mike
- Mar 1

MON FEB 28 - 210228

Buy in: 20 arm circles backward/20 arm circles forward THEN 3 rounds of: 30 sec hollow body rocks, 30 sec hollow body hold

WOD A 12 min. AMRAP: 400-meter run 10 ea. single-arm rail or wall push ups (modification: go halfway down) 10 v sit-ups

WOD B Tabata sprinting

WOD C 10 min. 15 reverse crunch w/hip raise 15 bench dips 100m run

Cash out: Tabata partner cross clap sit-ups OR synchronized sit-ups

Recent Posts

SAT APR 17 - 210417

Buy in: Tabata Reverse Crunch WOD A (chest/back) 10 min. AMRAP: 8 plyometric push ups 8 rail/wall pull ups 100m run WOD B Tabata Lying Leg Raise WOD C (TRIS/SHLD) 12 min. AMRAP: 10 bench dips 10 pike

FRI APR 16 - 210416

Buy in: 400m run, hollow body rocks as runners return, keep going for 45s after last runner returns WOD A 6 min. AMRAP: 8 squat jumps (go for maximum height on ea. jump) 8 v sit ups 8 second squat hol

THU APR 15 - 210415

Buy in Partner 1: 100m sprint (50m out, 50m back) Partner 2: max suitcase crunches. Go until ea. partner has run 3 times. If early, cheer on other teams WOD A Tabata partner leg raise throw (switch pl