Atherton & Cairns WOD
Wednesday 17 January 2018Mareeba WOD
Thursday 18 January 2018
Warm up
20m walking lunges
10 inch worm
20m high knees
20m butt kicks
20m Broad jumps
20 KB RDLS
20 banded pull aparts
20 mountain climbers
MCT45
Strength:
5 Rounds
5 KB Bent over rows
superset with 45 sec plank
Conditioning:
7min AMRAP:
2 Deadlift
10 Toe taps
15 Burpees
Rest 2mins
5min AMRAP:
2 Deadlifts
20 mountain climbers
15 KB push press
MCT Bootcamp
In pairs:
400m slam ball carry
1min plank together
400m KB Farmers carry
1 min plank
400m Run
1min planks
Skills:
Jumping jacks
KB deadlifts
mountain climbers
Russian twist
Lunges
KB OH hold
Conditioning:
1min jumping jacks
1min KB deadlifts
1min mountain climbers
1min KB Russian twist
1min lunges
1min KB OH hold 30secs each side
2 mins rest
X3
FightFit
Conditioning 1:
10 Rounds:
1min on
30 secs rest
Skipping
Conditioning 2:
10min AMRAP:
10 Slam balls
10 kicks each leg
Finisher:
X3
45 sec wall sit
20 banded good mornings
30sec rest
