Group Fitness
Wednesday 21 August 2019
Mareeba WOD
Wednesday 21 August 2019Warm up
300m run
20 Weighted GBs
20 SL RDLs
20 Halos
20 SA Swings
300m run
20 Weighted GBs
20 Tempo Goblet Squats
20 Weighted GBs
20 SPCs
WARMUP SETS
Build to first Deadlift Weight
After Each Weight Jump: 3 Wallballs + 3 Bar Facing Burpees
Class
“Frank the Tank” Part 1 (On the 0:00)
AMRAP 5:
Buy-In: 50 Wall Balls (20/14)
AMRAP in Time Remaining:
12 Deadlifts
12 Barbell Facing Burpees
Rest 5 Minutes
“Frank the Tank” Part 2 (On the 10:00)
AMRAP 5:
Buy-In: 35 Wall Balls (20/14)
AMRAP in Time Remaining:
9 Deadlifts
9 Barbell Facing Burpees
Rest 5 Minutes
“Frank the Tank” Part 3 (On the 20:00)
AMRAP 5:
Buy-In: 20 Wall Balls (20/14)
AMRAP in Time Remaining:
6 Deadlifts
6 Barbell Facing Burpees
Kilos:
Wallball: 9/6
Barbells: (70/50) (85/60) (102.5/70)
Midline
Accumulate 2 Minutes in an L-Sit
*Every Break: 10 Super-man Rocks
