Group Fitness
Wednesday 9 October 2019Atherton & Cairns WOD
Friday 11 October 2019“Open Pre-Game”
3 Rounds (Not For Score):
2 Minute Light Bike, Row, Ski Erg or Run
3 Strict Pull-ups
6 Push-ups
9 Kettlebell Swings (53/35) (K: 22.5/15)
12 Air Squats
15 AbMat Sit-ups
2 Minute Light Bike, Row, Ski Erg or Run
3 Strict Pull-ups
6 Push-ups
9 Kettlebell Swings (53/35) (K: 22.5/15)
12 Air Squats
15 AbMat Sit-ups
Directly Into…
3 Rounds (Not For Score):
2 Minute Light Bike, Row, Ski Erg or Run
3 Hang Power Cleans
3 Front Squats
3 Push Jerks
2 Minute Light Bike, Row, Ski Erg or Run
3 Hang Power Cleans
3 Front Squats
3 Push Jerks
Barbell: 40-50% of 1RM Clean and Jerk
STIMULUS
- Today is an optional primer for tomorrow’s Open Workout
- The goal here is to get the whole body moving in a lower intensity environment
- For the machines, choose between bike – row – ski
- Choose weights and gymnastics variations that you can complete all sets unbroken today
- Complete all 3 rounds of the first part before moving on to all three rounds of the second part
Non-Open Humans
Odd-Object Conditioning
3 Rounds:
800m Run
30m Sandbag Walk
3 Rounds:
800m Run
30m Sandbag Walk
Kilos: 65/45
Mobility
Upper Body:
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 MinuteLower Body:
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 MinuteLower Body:
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute
Scoring: Checkbox
