Atherton & Cairns WOD
Thursday 18 October 2018Mareeba WOD
Friday 19 October 2018
Warm up
200m Run
20 SPC
20m Sampson stretch
20 Banded GM’s
200m Run
20 SPC
20m SL hop
20 KB Thrusters
200m Run
MCT45
Strength:
KB Deadlifts
4×10
* 20 Banded P/A during rest
Conditioning:
“Tripled Up”
AMRAP 12:
3 KB Thrusters
3 V-ups
3 Burpees
6 KB Thrusters
6 V-ups
6 Burpees
9 KB Thrusters
9 V-ups
9 Burpees
….
Continue to add (3) reps until finish
MCTFF
20mins Pad work
Conditioning:
50 Double Unders
9 Seated DB press
50 Double Unders
15 Seated DB press
50 Double Unders
21 Seated DB press
MCTBC
1000m Row
Then:
50 Double Unders/100 Singles
21 Seated DB press
50 Double Unders
15 Seated DB press
50 Double Unders
9 Seated DB press
50 Double Unders
15 Seated DB press
50 Double Unders
21 Seated DB press
