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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Buy in: Partner relay: Partner 1 - sprints 50m out/50m back Partner 2 - maximum opposite hand to toes (alternating) Go until each has done sprint and sit ups twice WOD A Tabata side to side moun

251203 - WED DEC 3

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 m

251202 - TUE DEC 2

Warmup Standard Boot Camp warm up A) Buy in EMOM for 5 min. (5 rounds): 10 jumping squats Rest remainder of ea. minute B) 12 min. AMRAP 20 squats 20 prisoner good mornings 20 side v-sit ups (10 ea.

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

THU JULY 19 – 180719

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