


Group Fitness
Tuesday 25 February 2020


Atherton & Cairns WOD
Wednesday 26 February 2020COMPTRAIN MINDSET
“I want to see it, before I believe it.”
We are visually oriented people.
We seem to trust our eyes more than our other senses.
It’s why we call our ultimate direction our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear news through the grapevine, but we doubt it until we see it.
Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power to writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real.
Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.
Warm-Up
100m Run
20 Banded Dead Bugs
20 Banded Rows
20 Banded PPRs
20m SL Hops
100m Run
20 Banded Dead Bugs
20 Banded Rows
20 Banded PPRs
Burgener Warm-Up
“Black Rose”
On the 4:00 x 5 Rounds:
50 Double Unders
2 Rope Climbs (15′)
5 Power Snatches 62.5/42.5kg
50 Double Unders
2 Rope Climbs (15′)
5 Power Snatches 62.5/42.5kg
SUBS
ROPE CLIMBS
- Reduce Reps (1 per round, or 1-2-1-2-1 alternating to work in more volume. Sprinting takes precedence however over volume, like mentioned above)
DOUBLE UNDERS
- Reduce Reps
- 75 Single Unders (1.5x)
- 1 Minute of Practice
Body Armor
3 Giant Sets:
12 Alternating KB Z-Presses (8/Side)
12 Banded Ketllebell Lunges (6/Side)
32 Banded Face Pulls
12 Alternating KB Z-Presses (8/Side)
12 Banded Ketllebell Lunges (6/Side)
32 Banded Face Pulls
Rest 2 Minutes Between Sets