Mareeba WOD
Tuesday 3 July 2018Atherton & Cairns WOD
Tuesday 3 July 2018
Warm up
200m S
20m Duck walk
20m Spiderman stretch
20 Glute bridges (3 sec pause)
200m M
Bum walk
20 Banded GM’s
20 Air squats
200m F
10 Inch worms
MCT
Accessory:
x3
45 sec wall sit hold
20 banded GMs
Conditioning:
21-15-9:
Goblet squats
Kettlebell Swings
400 Meter Run
MCTBC
6 rounds for time of:
30 Air squats
20 KB cleans
7 Ring rows
Run 400 meters
MCTFF
3 rounds
20 V ups
20 Supermans
20 Weighted Glute bridges
80m Sled
Heavy bag work
5 Rounds
90sec on
30sec rest
Pads (kicking)
5 Rounds
90sec on
30sec rest
