MON JAN 20 – 200120

Mike
Jan 20, 2020
1 min read

Buy in (3 min.): 1 min. alligator walk, 1 min. crab walk, 1 min. straight arm plank

WOD A (17 min.) 3 rounds of: 1 min. shuttle sprint 1 min. floor dips 1 min. 10 high knees/1 burpee combo 1 min. step ups 1 min. push ups 1 min. rest

WOD B (approx. 6-7 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/trainer choice abs

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260616 - TUE JUN 16

A) Buy in Run to Oak Hill path (or similar distance) B) CONDITIONING 8 min. AMRAP: 15 traveling frog jumps Hill sprint 20 pogo jumps C) CONDITIONING 10 min AMRAP: 20 prisoner good mornings 10 step-ups

260615 - MON JUN 15

Warmup Standard boot camp warm up A) Buy in 4-5 min. 200-meter run 20 arm circles (10 forward/10 backward) 20 jumping jacks 10 star jumps B) STRENGTH EMOM (Every min. on the minute for 8 min. (8 rou

260612- FRI JUN 12

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 ho

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"Making Atlanta stronger since 1996."

MON JAN 20 – 200120

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