Atherton & Cairns WOD
Thursday 5 April 2018Mareeba WOD
Friday 6 April 2018
Warm up
200m Run
10 Burpees
15 KB Swings
20 Ring rows
200m Run
10 KB Strict press each side
15 Air squats
20 Banded pull aparts
200m Run
1min forward seated fold
30sec quad stretch each side.
MCT45
Strength:
4×5 x2 KB Thrusters
20 Banded pull aparts
Conditioning:
AMRAP 15:
15 KB Snatches
30 KB Thrusters
60 Double Unders/120 singles
MCTBootcamp
Conditioning:
3 Rounds
10 V-ups
20 Heavy RDL’s
30 Abmat Sit-Ups
40 Banded Good Mornings
Then:
Accumulate 120m sleds
FF
Skills:
Bag work
Conditioning:
In Pairs Relay style
10 Rounds
10 Slam balls
5 Burpees
10 Air squats
*Each person must complete all movements before tagging out.
