THU SEP 3 – 200903

Mike
Sep 2, 2020
1 min read

Buy in: Partner relay – Partner: 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-situps 20 rail pull ups

WOD C 3 rounds of: 30 sec. max bench dips 30 sec. max box jumps 30 sec. wall push ups 30 sec. rest

WOD D Tabata plank hold

Cash out: 400m run

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260122 - WED JAN 22

A) Buy in Tabata mountain climbers B) CONDITIONING 8-round Tabata push ups -rest 1:00 – 8-round Tabata railing pull up (1/2 of group may start on pull ups if not enough room for everyone to do pull

260120 - TUE JAN 20

Buy in: 1:00 group squat hold 20 walking lunge steps 250-meter run Squat hold until all runners return WOD A 12 min. AMRAP: 15 frog jumps 12 good mornings (put hands behind head) 9 squats

260114 - WED JAN 14

Buy in: Run 400m WOD A 10 min. AMRAP: Run 100m 10 box jumps (mod: step ups) 10 wall push ups WOD B 12 min. AMRAP: 40 mountain climbers (per side) 30 clapping abs 20 walking lunges 10 bench dips 100m r

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"Making Atlanta stronger since 1996."

THU SEP 3 – 200903

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