Mike
- Oct 17, 2019

THU OCT 17 – 191017

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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240726- FRI JUL 26

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 hol

240725 - THU JUL 25

Buy in: Tabata mountain climbers WOD A 1 min. group squat hold THEN (without break) 12 min AMRAP: 400-meter run 20 squat lateral shuffle (10 each direction) 20 step ups THEN (after 12 min., wi

240723 - TUE JUL 23

Buy In: 100m high knees / 1 min max leg lifts WOD A 12 min AMRAP: Run 100 meters 25 pushups Run 100 meters 50 flutter kicks Run 100 meters 100 mtn climbers At 5 and 10 minutes: 1 min opposi

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

THU OCT 17 – 191017

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