THU JULY 19 – 180719

Mike
Jul 18, 2018
1 min read

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 scissor kicks 30 flutter kicks (30 per leg)

WOD B 400m run Tabata plank toe touches (start these with first runner back, other runners jump in as they return)

WOD C 10 min. AMRAP: 20 hollow body rocks 50m shuttle bear crawl (25m out/25m back) 10 v-sit ups

Cash out: Tabata supermans

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251106 THU NOV 6

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 (sw

251105 - WED NOV 5

Warmup Standard Boot Camp warm up A) Buy in Shuttle relay: P1: 2x50m shutttle sprint (25m down and back twice) P2: max clapping abs Keep going until everyone has done everything 3 or more times. B)

251104 - TUE NOV 4

A) Buy in Tabata Suitcase crunches B) CONDITIONING 12 min. AMRAP: 40 fast feet 40 mountain climbers 250m run C) STRENGTH Tabata reverse lunges: 20sec reverse lunge 10sec rest D) CONDITIONING 400m

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

THU JULY 19 – 180719

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