Atherton & Cairns WOD
Tuesday 3 April 2018Mareeba WOD
Wednesday 4 April 2018
Warm up
200m Run S
30sec OH KB hold
20 glute bridges
20 KB RDL’s
200m Run M
20 Banded pull aparts
20m Duck walk
20m Broad jump
200m Run F
MCT45
Core:
x3 max plank hold
Conditioning:
3 Rounds:
500 Meter Row
12 x2 Deadlifts
21 Box Jumps (20”)
MCTBootcamp
Conditioning:
5 Rounds For Time:
10 Alt KB Snatches
40 Double Under/ 80 singles
20 Sit ups
40 Double Unders/ 80 singles
MCTFightFit
Conditioning:
In pairs
AMRAP 7:
100 KB Swings
100 Double unders
100 Sit ups
rest 3 minutes
AMRAP 7:
120m Sled push
60 Box jumps
rest 3 minutes
AMRAP 7:
50cals row
Bag work in remaining time.
