




Mareeba WOD
Monday 2 July 2018




Atherton & Cairns WOD
Monday 2 July 2018Warm up
200m S
20 SL Glute bridges
20m Bear crawl
20 Russian KB Swings
200m M
20m SL Hops
20 Ring rows
20 KB RDL’s
200m F
30sec OH KB hold (Each side)
MCT45
Strength:
KB Deadlift
Build to a Heavy set of 5
Conditioning:
AMRAP 12:
6 Seated KB press
9 x2 KB Deadlifts
30 Double Unders
MCTBC
7 rounds
On the 3mins
400m Row
Max KB DL’s
*3 mins rest between sets
MCTFF
4 Rounds
1min Skipping
1min Burpees
1min Skipping
1min Rest
Kicking skills
Pad work