


Program of the day
Thursday 6 December 2018


Mareeba WOD
Friday 7 December 2018Warm up
200m Run
20 SPC
20 HR
20 Banded GM’s
200m Run
20 KB thrusters
20 HR
20 Glute bridges
200m Run
MCT45
Alternating On the Minute x 10
Odd Minutes: 5 Goblet Squat
Even Minutes: 3 Box jumps
Conditioning:
“Sore Eyes”
AMRAP 20:
20 KB thrusters
20 Sumo Deadlift High Pulls
20 Box Jumps
20 Push Presses
20/14 Calorie Row
MCTBC
With a partner
In 25min
30 – 20 – 10 Goblet Squats
60 – 40 – 20 Box Jumps
30 – 20 – 10 KB Cleans
60 – 40 – 20 Hand release pushups
In the remaining time
Max Burpees
MCTFF
Bag work
Then:
With a partner
In 20min
25 – 15 – 5 Goblet Squats
50- 30 – 10 Box Jumps
25 – 15 – 5 KB Cleans
50 – 30 – 10 Hand release pushups
In the remaining time
Max Burpees