Atherton & Cairns WOD
Saturday 28 April 2018Mareeba WOD
Monday 30 April 2018
Warm up
200m run
20 banded GM
20m spiderman (he died)
20m broad jumps
200m run
20 KB thrusters
20m single leg hop
20m sampson
200m run
20 Air squats
20 banded pull aparts
20 SL GBs
MCT 45
Accessory:
x3
45sec Plank hold
45sec Wall sit hold
Conditioning:
AMRAP 16:
30 Double Unders
15 KB Thrusters
30 Double Unders
15 Kettlebell Swings
MCT Bootcamp
“On the Prowl”
3 Rounds For Time:
25 Calorie Bike
25 Calorie Row
200 Meter Prowler Push
Rest 3:00 Between Rounds
MCT FightFit
Conditioning 1:
20min pad work
Conditioning 2:
AMRAP x 15min
15 Box jumps
30 Skips
15 Sit ups
30 Slam balls
