Atherton & Cairns WOD
Thursday 2 August 2018Mareeba WOD
Friday 3 August 2018
Warm up
200m S
10 Inch worms
20 Wall balls
20m Spiderman stretch
200m M
20 SL GB
30 sec OH KB hold
20 KB swings
200m F
MCT45
Accessory:
x3
45sec wall sit hold
45sec plank
20 banded GM’s
Conditioning:
AMRAP 10:
3 cals, 3 Kettlebell Swings
6 Cals, 6 Kettlebell Swings
9 Cals, 9 Kettlebell Swings
…
Continue to add (3) Repetitions Per Round
MCTBC
11 Rounds
30 Shuttle runs
10 Burpees
10 Sit-ups
10 Goblet squats
Time cut off 25 mins.
MCTFF
20mins Kicking skills
Then:
Every 3 mins for 5 Rounds
300m Row
10 burpee box jumps
