WED OCT 9 – 191009

Mike
Oct 9, 2019
1 min read

Buy in: 1 min. group squat hold, 400m run, squat hold until last runner returns

WOD A 12 min. AMRAP: 250m run 20 mountain climbers 20 squats 20 KTE sit ups

WOD B

Tabata hollow body rocks

WOD C 10 min. 10 pull ups 100m SPRINT (no jogging!) 10 step ups 10 wall push ups

Cash out: 1/2 tabata scissor kicks, 1/2 tabata alternating opposite toe touches (lower back must leave the ground)

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260612- FRI JUN 12

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 ho

260608 - MON JUN 8

Buy in: 3 min. of: 20 step-ups 10 good mornings (do movement with hands behind head) THEN 400-meter run WOD A 12 min. AMRAP: 10 1-arm wall push up or rail push up (5 per arm) 10 normal push ups 250m r

260605 - FRI JUN 5

Warmup Standard boot camp warm up A) Buy in Tabata mountain climbers OR window washer abs B) CONDITIONING 12 min. AMRAP: 250-meter run 10 walking lunge steps 10 Cossacks 10 prisoner good mornings 10

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

WED OCT 9 – 191009

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