Group Fitness
Friday 20 September 2019
Atherton & Cairns WOD
Saturday 21 September 2019Warm up
200m run
20m Bear Crawl
30sec Active hang
20 Pillar to planks
20m Spider Man
200m run
20 Banded GMs
20 Tempo Wall Squats
20 Banded Presses
45sec Keg stretch
200m run
Group Burgener W/U
WARMUP SETS:
Take 3-5 Sets to Build to Opening 50%
Class
Snatch Technique
On the 1:30 x 5 Sets:
1 Hang Snatch High Pull
1 Hang Squat Snatch
1 Snatch High Pull
1 Squat Snatch
Sets: 50-55-60-60-60% 1RM Snatch
“Air Conditioning”
On the 5:00 x 4 Rounds:
20 Double Dumbbell Deadlifts
20 Wallballs
20/15 Calorie Row
Kilos:
Dumbbells: 15/10kg
