




Mareeba WOD
Tuesday 24 July 2018




Atherton & Cairns WOD
Tuesday 24 July 2018Warm up
200m S
10 Glute bridges (10 sec pause)
20 Banded GM’s
20 Ring rows
200m M
10 Glute bridges (10 sec pause)
20m Broad jump
10 Inch worms
200m F
10 Glute bridges (10 sec pause)
MCT45
Alternating On the Minute x 30 (15 Rounds):
Even Minutes – 12 Calories
Odd Minutes – 10 Burpees
MCTBC
Every 2min for 5 Rounds
6 V ups
30 Double Unders/60 Singles
6 KB Swings
Then:
4 Rounds
1min Max Row or Bike
1min Max KB Deadlift
1min Plank
Rest 3min
MCTFF
In pairs 15mins
pad work
20min EMOM
1st 20 Sit ups
2nd 8 Burpees
3rd 15 KB swings
4th 8 Cals