




Mareeba WOD
Thursday 22 February 2018




Atherton & Cairns WOD
Thursday 22 February 2018Warm up
Farmers & Lumberjacks
Everyone needs a kettlebell. Divide up into 2 teams. Arrange the kettlebells out on the floor with half the kettlebells on their sides and half standing upright. The “Farmers” have the job of standing all the kettlebells up. The “Lumberjacks” have the job of knocking all the kettlebells down. Kettlebells can only be touched with your hands. A winner is declared when all kettlebells are either up or down. If a game lasts three minutes, time is called and the team with the majority of kettlebells wins. Play 1 to 3 rounds.
MCT45
AMRAP 3
21 Cals
21 Burpees
Max Goblet Squats
rest 3 minutes
AMRAP 3
18 Cals
18 Burpees
Max Goblet Squats
rest 3 minutes
AMRAP 3
15 Cals
15 Burpees
Max Goblet Squats
rest 3 minutes
AMRAP 3
12 Cals
12 Burpees
Max Goblet Squats
MCT Bootcamp
AMRAP 3
21 Calories
21 Sit ups
21 Slam balls
rest 3 minutes
AMRAP 3
15 Calories
15 Sit ups
15 Slam balls
rest 3 minutes
AMRAP 3
9 Calories
9 Sit ups
9 Slam balls
rest 3 minutes
AMRAP 3
6 Calories
6 Sit ups
6 Slam balls
FightFit
Midline Conditioning:
5 Rounds
40m weighted sled
20 sit ups
Skills:
Bag Skills and drills
Conditioning 2:
3 Rounds
1min Skipping
1min Slam balls
1min Burpees
1min rest