




Atherton & Cairns WOD
Saturday 24 March 2018




18.5
Monday 26 March 2018Warm up
300m Run S
20 Banded pull aparts
20 Air squats
20 Ring rows
20 30 sec OH KB hold
300m Run M
20 Glute bridges
20 Ring rows
20 KB RDL’s
20 KB Push press
300m Run F
MCT45
Conditioning:
For Time:
21 x2 KB Deadlifts
21 KB push press
15 x2 KB Deadlifts
15 KB push press
9 x2 KB Deadlifts
9 KB push press
21 x2 KB Deadlifts
40m Bear crawl
15 x2 KB Deadlifts
40m Bear crawl
9 x2 KB Deadlifts
40m Bear crawl
Accessory:
x3
20 Hollows
20 Glute bridges
20 Flutter kicks
20 Supermans
MCT Bootcamp
Conditioning:
4 Rounds For Time:
10 Russian Kettlebell swings
12 Air squats
14 calories
16 Superman/hollows
18 Shuttle runs
20m Bear crawl
FightFit
Conditioning:
3 Rounds
300m Run
21 Kettlebell Swings
12 V ups
Skills:
Bag work
https://www.youtube.com/watch?v=raPYSFDEm9A