Atherton & Cairns WOD
Tuesday 9 October 2018Mareeba WOD
Wednesday 10 October 2018
Warm up
200m Run
20SPC
20m Banded walk
20 Banded GM
200m Run
20 SPC
20m Single leg hop
20m Spider-mans
200m run
20 SPC
20 KB Thrusters
10 KB Snatches
10 Burpees
MCT45
“Long Gone”
5 Rounds:
1 Minute KB Thrusters
1 Minute DB Snatches
1 Minute Burpees
1 Minute Rest
Accessory
3 rounds
20 Banded GM
20m Single leg hops
1min Plank
MCTBC
3 Rounds:
21 KB Thrusters
18 Single ARM KB Swings
400m Run
Rest 1 Minute Between Rounds
Body Armor
12-10-8-6:
Dumbbell Strict Presses
After Each Set: 20 Sit ups
Followed by…
80 Banded P/A
