Atherton, Cairns & Mareeba WOD
Monday 19 March 2018Atherton & Cairns WOD
Tuesday 20 March 2018
Warm up
200m Run S
20 Glute bridges
20 Salute the suns
1min lizard stretch (each side)
200m Run M
30sec OH KB Hold
20 KB RDL’s
20 air squats
10 Seated KB press
200m Run F
MCT45
Strength
4×3
Pause KB Front Squat
Conditioning
5 Rounds, Every 3 Minutes:
300m Run
10 Sandbag Thrusters
MCTBootcamp
Conditioning
For Time:
2,000 Meter Row/1.6k Run
50 Sandbag Thrusters
30 Hard ring rows
Rest 5:00
For Time:
20 Seated shoulder press
20 Heavy KB Deadlifts
20 Seated shoulder press
FightFit
Conditioning
In pairs
2k sandbag run
(200m sprints)
Skills
15mins
Bag work
Core
x3
Max partner plank claps
