Atherton & Cairns WOD
Friday 29 November 2019
Group Fitness
Monday 2 December 2019Warm up
200m Run
20 SL RDLs
20 SA Trusters
20m Waiter Walking Lunges
200m Run
20 SL RDLs
20 Swings
20m Spiderman
200m run
Back Squat Waves
Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 76%
Set 3: 2 Reps @ 82%
Set 2: 4 Reps @ 76%
Set 3: 2 Reps @ 82%
3 Minutes Rest
Set 4: 6 Reps @ 72%
Set 5: 4 Reps @ 80%
Set 6: 2 Reps @ 85%
Set 5: 4 Reps @ 80%
Set 6: 2 Reps @ 85%
3 Minutes Rest
Set 7: 6 Reps @ 75%
Set 8: 4 Reps @ 82%
Set 9: 2 Reps @ 88%
Set 8: 4 Reps @ 82%
Set 9: 2 Reps @ 88%
“Flinstones”
2 Rounds:
50 Wallballs
40/30 Calories
30 Toes to Bar
20 Alternating Dumbbell Snatches
50 Wallballs
40/30 Calories
30 Toes to Bar
20 Alternating Dumbbell Snatches
Kilos:
Wallballs: 9/6
Dumbbell: 22.5/15kg
Wallballs: 9/6
Dumbbell: 22.5/15kg
