Programmes of the day
Atherton & Cairns WOD
Monday 15 January 2018Mareeba WOD
Tuesday 16 January 2018
Warm up:
10 inch worms
20m Sampson stretch
10 inch worms
20 glute bridges
10 air squats
400m run
10 air squats
20 Banded pull aparts
MCT45
Skills:
Burpees
Strength:
Kettlebell deadlift
Conditioning:
3 Rounds of:
4 min AMRAP:
20 slam balls
10 burpees
AMRAP 10 Meter Shuttles
rest 2 minutes
MCT Bootcamp
Skills:
Tyre flips
Mountain climbers
Flutter kicks
Ring rows
Conditioning:
in pairs accumulate
40 tyre flip jump throughs
400m KB farmers carry
40 ring rows
Rest 4 mins
Then 3x4min rounds
1st min mountain climbers
2nd min tyre toe taps
3rd min flutter kicks
4th min rest
FightFit
Conditioning 1:
In pairs 2k sandbag run
Conditioning 2:
5 Rounds:
2mins on
2mins off
pad work
