TUE JUL 31 – 180731

Mike
Jul 30, 2018
1 min read

Buy in: 30s high knees, 30s butt kicks, 30s toy soldiers, 30s inchworms

WOD A

3x 1:00 bicycle crunches 1:00 air squats 1:00 step-ups 1:00 walking lunges

WOD B

Run to the hill

WOD C

10 min.

8 burpees

16 hollow body rocks Hill sprint

Cash out: 3:00 in hollow hold, if you break the hold do sprawls for the remaining time

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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

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

TUE JUL 31 – 180731

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