Group Fitness
Friday 16 August 2019
Mareeba WOD
Monday 19 August 2019Warm up
200m run
20 Weighted GBs
20 Hollow rocks
20 Kipping swings
200m run
20 SL RDLs
20 SA Swings
20 Weighted Kossacks ?
200m run
MOVEMENT PREP
WARMUP SET 1
Performed With Lighter Weights:
10 Dumbbell Hang Clean and Jerks (5 Each Side)
10 Calorie Bike
5 Lateral Barbell Burpees
5 Deadlifts
WARMUP SET 2
Performed With Workout Weights:
4 Dumbbell Hang Clean and Jerks (2 Each Side)
4 Calorie Bike
2 Lateral Barbell Burpees
2 Deadlifts
“HANGNAIL”
AMRAP 16:
30 Dumbbell Hang Clean and Jerks
25/18 Calorie Bike
20 Barbell Facing Burpees
15 Deadlifts
Kilos:
Dumbbell: 15/10kg
Barbell: 90/60kg
Scoring: Rounds + Reps
MIDLINE
3 Giant Sets:
6 Glute Ham Raises
9 Strict Toes to Bar
15 Super mans
21 Weighted AbMat Sit-ups
Rest 1:30 Between Sets
Scoring: Checkbox
