Atherton & Cairns WOD
Thursday 15 March 2018Mareeba WOD
Friday 16 March 2018
Warm up
20x10m shuttle runs
1min forward seated fold
20m Bear crawl
20m Sampson stretch
20x10m shuttle runs
20 banded pull aparts
20 Glute bridges
1min frog stretch
20x10m shuttle runs
MCT45
Strength
4×10 seated KB press
20 Banded pull aparts
Conditioning
AMRAP 14:
40 Slam balls
40 Mountain climbers
20 Lunges
20m Sled push
MCT Bootcamp
Conditioning
20:00 Bike or Row
On the 2, 6, 10, 14, 18 – 5 Push ups
On the 4, 8, 12, 16, 20 – 15 10 Slam balls
Tabata
Wall sit
MCT FightFit
Conditioning
In pairs
2k Sandbag run
200m sprints
Core
x3
reverse sit ups
15 each leg
45sec plank
20 butterfly legs
15 leg raises
Skills
Leg kicks
Push kicks
Knees
