WED NOV 14 – 181114

Mike
Nov 14, 2018
1 min read

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 run

WOD C

6 min. AMRAP:

10 suitcase crunches

10 supermans

10 side v ups left side

10 side v-sit ups right side

Cash out: Tabata scissor kicks

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260323 - MON MAR 23

Buy in: Tabata suitcase crunches WOD A 12:00 AMRAP: 12 pull ups OR renegade rows 12 pike push ups 250m run WOD B 12:00 AMRAP: 400m run 10 step ups 10 bench dips Cash out: 1:00 plank hold, 30sec sup

260320 - FRI MAR 20

Buy in: Run to Oak Hill (or similar distance), then Tabata Spider-Man lunges WOD A 15:00 AMRAP: Hill sprint 20 walking lunge steps 10 jumping squats At 10:00 and 5:00 to go, pause to do 8 burpees, con

260319 - THU MAR 19

Buy In : Tabata Tuck Jumps WOD A 15 min. AMRAP: 10 Burpee Broad Jumps 20 Fire Hydrants (10 per leg) 20 V-ups 10 Plank Pushups 100m Run (50m out and back) At 11, 7 & 3 min. to go – everyone must

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& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

WED NOV 14 – 181114

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