Atherton & Cairns WOD
Saturday 9 March 2019
Programs of the day
Monday 11 March 2019Warm up
200m run
20m Spider man
20 GMs
20 Wall balls
200m run
20m Bear crawl
20 Kipping swings
20 S/A DB Thruster
200m run
Class
“Open 19.3″ (10min Cap)
For Time, with a 10:00 Time Cap:
60m DB Overhead Walking Lunge 22.5/25kg
50 DB Box Step-Ups (24″/20”)
50 Strict HSPU
60m Handstand Walk
Scaling
– Front rack walking lunges
– 5inch Ab matt HSPU
– Bear crawl
Extra Scaling
– Standing Strict DB Presses
Accessory
3 sets
10 x GHD Back Extensions (pause at the top each rep)
20 x Hollow Rock
