Mareeba WOD
Monday 25 June 2018Atherton & Cairns WOD
Monday 25 June 2018Warm up
200m Run S
20 SL Glute bridges
20m Broad jumps
20 Air squats
200m run M
20 SL RDL’s
20m spiderman stretch
20 Banded GM’s
200m F
10 Burpees
MCT45
Strength:
Front rack Squat
Build to a Heavy Set of 3
Conditioning:
“Instep Inferno”
4 Rounds:
400 Meter Run
50 Air Squats
MCTBC
4 Rounds
400m Run
30 Box jumps
20 Air squats
10 Burpees
MCTFF
5 Rounds
90 secs on
90 secs off
40m empty sled sprint
remaining time heavy bag work
Then:
AMRAP 10:
For Max burpees
On the 1:00 – 1 AbMat Sit-Up
On the 2:00 – 2 AbMat Sit-Ups
On the 3:00 – 3 AbMat Sit-Ups
On the 4:00 – 4 AbMat Sit-Ups
On the 5:00 – 5 AbMat Sit-Ups
On the 6:00 – 6 AbMat Sit-Ups
On the 7:00 – 7 AbMat Sit-Ups
On the 8:00 – 8 AbMat Sit-Ups
On the 9:00 – 9 AbMat Sit-Ups
*Over the course of the 10 minutes, athletes will try and accumulate as many burpees as possible. The workout begins with burpees, and at the top of every minute, athletes will complete “x” number of abmat sit-ups.