Programmes of the day
Thursday 22 March 2018
Mareeba WOD
Friday 23 March 2018Warm up
300m Run S
30 Banded P/A
20 Glute bridges
10 Inch worms
300m Run M
20m Duck walk
100m OH KB hold
10 Burpees
300m Run F
MCT45
Strength:
4×10
seated KB press
20 Banded P/A
Conditioning:
AMRAP 9:
40m Sled push
30 Hand Release Push-ups
30 Alternating KB Snatches
MCTBootcamp
21 x2 KB Deadlifts
21 Hand release Push-ups
15 x2 KB Deadlifts
15 Hand release Push-ups
9 x2 KB Deadlifts
9 Hand release Push-ups
21 x2 KB Deadlifts
5 Wall walks/ 20m bear crawl
15 x2 KB Deadlifts
5 Wall walks/20m bear crawl
9 x2 KB Deadlifts
5 Wall walks/20m bear crawl
Then:
Tabata hollow hold
FightFit
Core:
x3
Reverse sit ups
15 each leg
45 sec plank
20 butterfly legs
15 leg raises
Skills:
Pad work
Conditioning:
5 Rounds
1min on
30 secs off
4 Rounds
1:30min on
30 secs off
