Mareeba WOD
Monday 23 July 2018
Programs of the day
Monday 23 July 2018Warm up
200m S
20 SL RDL’s
20 Russian KB swings
20m Spiderman lunge
200m M
20m SL hops
20 SL Glute bridges
30 sec OH & RF hold each arm
200m F
Deload Week
Strength
Back Squat
On the Minute x 9 (3 Rounds):
Minute 1 – 5 Reps @ 75%
Minute 2 – 3 Reps @ 80%
Minute 3 – 1 Rep @ 85%
Strength 2
Front Rack Reverse Lunge
3 Sets of 12 Repetitions:
Set 1 – 40%
Set 2 – 45%
Set 3 – 50%
Percentages based off 1RM Front Squat
Conditioning
Alternating Tabata x 8 Minutes:
Back Squat (Empty Barbell)
Double Unders
