Atherton & Cairns WOD
Monday 1 October 2018Atherton & Cairns WOD
Tuesday 2 October 2018
Warm up
200m Run
20 SPC
20 Banded GM’s
20m Spiderman stretch
200m Run
20 SPC
20m Broad jumps
20 Ring rows
200m Run
20 SPC
MCT45
Strength:
KB Deadlift
5 X 5
*Rest as needed between sets
Conditioning:
AMRAP 12:
2 KB/DB Push Presses
2 V ups
2 Box Jump Overs
4 KB/DB Push Presses
4 V ups
4 Box Jump Overs
…
Up by (2’s) until finish
MCTBC
4 Rounds
14 KB Swings
60 Double unders
14 SDHP
14 Box Jumps
14 Hang KB snatch
*Rest 2min between rounds
MCTFF
20mins
Bag work
Then:
2 Rounds For time:
14 KB Swings
60 Double unders
14 SDHP
14 Box Jumps
14 Hang KB snatch
