Mareeba WOD
Saturday 6 October 2018Mareeba WOD
Monday 8 October 2018
Warm up
200m Run
20 SPC
10 Inch worms
20 Banded P/A
20 Banded press
200m Run
20 SPC
20 KB Thrusters
20m Banded walk
200m Run
20 SPC
MCT45
Accessory
x3
45sec Plank
10 Glute bridges (5 sec hold)
45sec Wall sit hold
Conditioning
“Inside Out”
For Time:
800 Meter Run
22 KB Cleans
400 Meter Wreck Bag Run
21 Burpee Box Jump Overs
MCTBC
5 Rounds
1min Assault bike cals
1min Russian KB swings
1min Box jumps
1min Burpees
1min Rest
MCTFF
In pairs 20min pad work
3 Rounds
1min Assault bike cals
1min Russian KB swings
1min Box jumps
1min Burpees
1min Rest
Core
100 Sit ups
