MON NOV 2 - 201102

Mike
Nov 1, 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 OR Tabata trainer choice abs

Recent Posts

See All

260717 - FRI JUL 17

Buy In: 1 min dive bomber pushups, 1 min bench dips WOD A 11 min AMRAP: With 3 people in a line complete the following: 1st person: Bear crawl 50m out and back (sub 5 bear crawl squares) 2nd person:

260715 - THU JUL 15

Buy in: Partner relay – Partner 1: sprints 50m out/50m back Partner 2: maximum sit ups. Go until each has done sprint and sit ups twice WOD A Tabata burpees WOD B 10 min. AMRAP: 20 star jumps 20 V-si

260714 - TUE JUL 14

A) Buy in Run to Oak Hill (or similar distance, approx. 200m round trip) B) CONDITIONING 8 min. AMRAP: 15 traveling frog jumps Hill sprint (or similar 20 pogo jumps C) CONDITIONING 10 min AM

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

MON NOV 2 - 201102

Recent Posts