Atherton & Cairns WOD
Tuesday 5 June 2018Mareeba WOD
Wednesday 6 June 2018
Warm up
200m Slow
20 SL Glute bridges
20 Banded P/A
30 sec OH KB hold
10 runners lunge to downward dog
200m Medium
20m Sampson stretch
20 Air squats
20m Broad jumps
200m Fast
MCT45
Strength:
Front rack lunge
* Find a heavy set of 10 FR lunge
Conditioning:
On the 2:00 x 7 Sets:
50 skips
9 V ups
3 KB cleans
MCTBC
In Pairs
2 rounds
50 Burpees
50 KB swings
50 Skips (each)
50 FR lunges
MCTFF
Conditioning:
x3
2min skipping
1min KB swings
1min Wall balls
1min Rest
Then:
In pairs 2k sandbag run
