Atherton & Cairns WOD
Monday 14 October 2019
Group Fitness
Tuesday 15 October 2019
Warm up
200m run
20 Weighted GBs
20 Tempo GB Squats
20 SL RDLs
200m run
20 Weighted GBs
20 SA Swings
20 SA Thrusters
200m run
BOX SQUAT
7 Sets of 3 Squats
Set height to just below parallel.
1s full stop at bottom.
Set #1 – 50% of 1RM Back Squat
Set #2 – 55%
Set #3 – 60%
Sets #4+5 – 65%
Sets #6+7 – 70%
Rest as needed (1-2 minutes) between sets.
Set #2 – 55%
Set #3 – 60%
Sets #4+5 – 65%
Sets #6+7 – 70%
Rest as needed (1-2 minutes) between sets.
“Child’s Play”
3 Rounds:
10 Thrusters
20 Deadlifts
100 Double Unders
Kilos – 50/35kg
10 Thrusters
20 Deadlifts
100 Double Unders
Kilos – 50/35kg
