




Atherton & Cairns WOD
Wednesday 28 March 2018




Atherton & Cairns WOD
Thursday 29 March 2018Warm up
Fun one!!
MCT45
Accessory:
x3
20 Banded pull aparts
20 H RR
20 KB BOR
20 Push ups
Conditioning:
3 Rounds of:
AMRAP 4: Bike for Calories
On the 0:00 – 15 Abmat Sit-Ups
On the 1:00 – 12 Abmat Sit-Ups
On the 2:00 – 9 Abmat Sit-Ups
On the 3:00 – 6 Abmat Sit-ups
Rest 2:00 between rounds
MCT Bootcamp
Conditioning:
In Pairs
100 Sit ups
100 Wall balls
100 KB SDHP
100 Cals
Then:
Tabata 1
Wall sit
Tabata 2
Slam balls
FightFit
Core:
x3
300m Run
30 Wall ball partner sit ups
Conditioning:
In pairs
x4 each
1min kicks pads
1min high knees
1min kicks pads
Swap