Mareeba WOD
Friday 19 October 2018
8am Workout
Saturday 20 October 2018Warm up
200m Run
20 SPC
20m Sampson stretch
20 Banded GM’s
200m Run
20 SPC
20m SL hop
20 Wall balls
200m Run
10 Muscle cleans
10 Front squats
10 Hang squat cleans
Power
Squat cleans
Minutes 1-2-3: 3 Squat Cleans (68-72-74)
Minute 4: Rest
Minute 5-6-7: 2 Squat Cleans (78-81-84)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Clean (88-90-92)
Conditioning
“Tripled Up”
AMRAP 12:
3 Thrusters (42.5/30)
3 Toes to Bar
3 Calorie Row
6 Thrusters (42.5/30)
6 Toes to Bar
6 Calorie Row
9 Thrusters (42.5/30)
9 Toes to Bar
9 Calorie Row
….
Continue to add (3) reps until finish
