Atherton & Cairns WOD
Monday 14 January 2019Programs of the day
Tuesday 15 January 2019Warm up
200m run
20 KB Thrusters
20m Bear crawl
20 SPC
200m run
20 S/A KB Thrusters (10 ES)
20 S/L RDLS
20 Russian Swings
200m run
MCT45
Conditioning
1-2-3-4-5-6-7-8-9-10:
Burpee Box Jump Overs
V-ups
Midline
3 Rounds
20 Banded GM’s
35 Sit ups
MCTBC
Conditioning
50 Jumping Air Squats + 400m Row/Run
50 Jumping Air Squats + 300m Row/Run
50 Jumping Air Squats + 200m Row/Run
Midline
3 Rounds
20 Banded GM’s
35 Sit ups
MCTFF
Bag Work
Midline Conditioning
3 Rounds
20 Banded GM’s
35 Sit ups
400m Run