Atherton & Cairns WOD
Wednesday 20 June 2018Mareeba WOD
Thursday 21 June 2018
Warm up
Pizza ab matt game
THEN
20 SL Glute bridges
20 Banded GM’s
30 sec OH KB hold
20m Sampson stretch
MCT45
Conditioning:
In pairs
For Time:
21-15-9
Row Calories
Bike Calories
200 Meter Farmers Carry x2 KB’s
21-15-9
Row Calories
Bike Calories
200 Meter Farmers Carry x2 KB’s
21-15-9
Row Calories
Bike Calories
MCTBC
In pairs relay style:
5 rounds Each
5 Burpees
10 V-ups
15 jumping lunges
20 Slam Balls
MCTFF
20 mins
Simulated sparring
Then:
4 rounds
100m Sprint
1min weighted straight punches
1min weighted jumping lunges
100m Sprint
*Rest 90 secs between rounds
