Atherton & Cairns WOD
Tuesday 6 November 2018Programs of the day
Wednesday 7 November 2018Warm up
200m run
20 Hollow rocks
20 SPC
20m Bear crawl
200m run
20m Single leg hops
20 Hollow rocks
20 KB Thrusters
200m run
20 Ring rows
20 Hollow rocks
30Sec OH KB Hold
MCT45
Stamina Squatting:
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 5 Goblet Squats
Even Minutes: 6 Broad Jumps
Conditioning:
5 Rounds For Time:
15 Calorie Row
10 S/A KB Clean and Presses
MCTBC
Alternating On the Minute x 12 (6 Rounds:
Odd Minutes: 12 Calories
Even Minutes: 15 Sit-Ups
Then rest 5 mins:
5 Rounds For Time:
15 Calories
10 Slam balls