Group Fitness
Wednesday 27 November 2019Atherton & Cairns WOD
Thursday 28 November 2019Warm up
200m run
20 Weighted GBs
20 SA Swings
20 SA Thrusters
200m run
20m Spider-man
20 Kipping Swings
20m Bear Crawl
200m run
Silverback Primer
3 Sets Each Side:
7 Single Arm Dumbbell Bench Press
7 Single Arm Dumbbell Bent Over Row
7 Single Arm Dumbbell Bench Press
7 Single Arm Dumbbell Bent Over Row
“Power Wheels”
AMRAP 3:
7 Burpees
12 Power Snatches
7 Burpees
12 Power Snatches
Rest 3 Minutes
AMRAP 3:
7 Burpees
8 Power Snatches
7 Burpees
8 Power Snatches
Rest 3 Minutes
AMRAP 3:
7 Burpees
4 Power Snatches
7 Burpees
4 Power Snatches
Kilos:
1st Bar: 35/25kg
2nd Bar: 42.5/30kg
3rd Bar: 50/35kg
1st Bar: 35/25kg
2nd Bar: 42.5/30kg
3rd Bar: 50/35kg