SAT SEP 21 – 190921

Mike
Sep 21, 2019
1 min read

Buy in: Run to Oak Hill

WOD A 12 min. Partner AMRAP: Partner 1: Run the hill, 8 feet up the hill sit ups, run down Partner 2: Plank hold Partner 3: 8 walking lunge steps, max push ups

WOD B 10 min. AMRAP: 30 bicycle crunches Bear crawl the hill 8 burpees (at the top of the hill) Run down

WOD C 8 min. AMRAP: Lunge halfway up the hill Run down 9 bench dips

Cash out: 1/2 tabata hollow hold, 1/2 tabata clapping abs

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260526 - TUE MAY 26

Buy in 5 min: 60 hands overhead high knees 20 step ups (10 per leg) WOD A Tabata Reverse lunge WOD B 15 min. AMRAP: 10 burpees 20 box jumps (mod: jumping squats) 250m run WOD C Tabata Bear crawl Cash

260522 - FRI MAY 22

Buy in: Partner 1: 400m run Partner 2: max sprawls. Switch. WOD A 15 min. AMRAP: 100m run 4 burpee broad jumps 20 walking lunge steps 16 bench dips WOD B 12 min. AMRAP: 250m run 20 push ups At 6 min

260521 - THU MAY 21

Buy in: 100m shuttle (50m out/50m back) partner relay – tag off between run and crunch ankle touches until each has done both twice WOD A 8 min. AMRAP: 10 side lunge steps (5 ea. direction) 20 scisso

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

SAT SEP 21 – 190921

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