


Atherton & Cairns WOD
Friday 22 March 2019


Group Fitness
Saturday 23 March 2019Warm up
200m run
20m Sider-man
20m SL Hops
20m burpee broad jumps
200m run
20 Russian Swings
20 SA Thrusters
20 Halos
200m run
MCT45
Conditioning
EMOM x 16 (4 Rounds):
Minute 1 – 300m Run
Minute 2 – 40 Double-Unders
Minute 3 – 12 Calorie Bike
Minute 4 – 10 Goblet Squats
Accessory
DB Bench Press, 10 reps
SA DB Row, 10/arm
3 sets
MCTBC
Run Conditioning
5 Rounds
400m Run
Sit-Ups
50-40-30-20-10:
MCTBC
DB Bench Press, 10 reps
SA DB Row, 10/arm
3 sets
MCTFF
Bag Skills
3 Rounds
400m Run
Sit-Ups
50-40-30