Mareeba WOD
Wednesday 6 March 2019Open Gym
Thursday 7 March 2019Warm up
200m run
20 Banded P/A
20 Banded GMs
20 S/L Hops
200m run
20 Russian Swings
20 S/A Thrusters
20 S/L RDLs
200m run
Class
3-Position Power Snatch
5 Sets:
Set #1 – 60% of estimated 1RM Power Snatch
Set #2 – 64%
Set #3 – 68%
Set #4 – 72%
Set #5 – 72-75%
Conditioning
On the Minute x 16 (4 Rounds)
Min 1 – 7 Box Jump Overs + 7 TTB 24/20′
Min 2 – 5 Power Snatches + 5 Overhead Squats 35/25kg
Min 3 – 5 Strict Pull-Ups + 5-10 Kipping HSPU
Min 4 – 15/12 cals
Accessory
POST. CHAIN/MIDLINE
3 Sets
Banded Hamstring Curls, 50 reps
Hollow hold, :30