Atherton & Cairns WOD

Warm up

200m run
20 SPCs
20 Banded GMs
20m Spiderman
200m run
20 SA Swings
20 SA Thrusters
20 SL RDLS
200m run
6 Hang Muscle Cleans
6 Tempo Front Squats
6 Push Press

Thruster

On the 2:00 x 6 Sets:
3 Thrusters
*Take barbell from the ground.

Conditioning

“Chest Hair”
For Time:
25 Thrusters 42.5/30kg
400 Meter Run
25 CTB Pull-Ups
400 Meter Run
25 Thrusters 42.5/30kg

Mareeba WOD

Part A

Power Snatch with 2sec Pause in landing
5 x 3 @ start light increase to a heavy
But you must maintain the 2sec Pause

Part B

13min AMRAP
400m Run
25 Air Squats
6 Burpee Box Jumps 24/20″

Extra’s

3 Rounds
8 Strict Ring dips
8 Strict Pull ups
Add some weight if easy

Atherton & Cairns WOD

Warm up

200m run
20 SPCs
20 Swimmers
20 Hollow rocks
200m run
20m SL Hops
20m Burpee Broad Jumps
20m Bear Crawl
200m Run
20 SPCs
20 Banded GMs
20m Broad Jumps

Conditioning

“The Good Life”
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24″/20″)

Odd-Object Conditioning

3 Rounds, Not for Time:
100m Farmers Carry
200m Sled Push
20 x 2 KB RDLs
Rest 2:00 between.

Mareeba WOD

Part A

Push Jerk

8 x 3 @ Start light increase to a Heavy

Part B

For TIme
150 Double unders
35 Toes to Bar
8 Strict HSPU
100 Double Unders
25 Toes to bar
6 Strict HSPU
50 Double unders
15 Toes to Bar
4 Strict HSPU

Extra’s

400m KB overhead carry

Atherton & Cairns WOD

Warm up

200m run
20 SPCs
20 Banded GMs
20m Spider-man
200m run
20 SA Swings
20 SA Thrusters
20 SL RDLs
200m run
6 Tempo wall squats
10 Kosaq Squats
6 Tempo Back squats

Back Squat

Every 2mins x 18min
1 Pausing Back Squat
1 Back Squat
*Start with an empty B.B

Conditioning

“High Heels”
AMRAP 9:
10 Hang Squat Snatches 25/15kg
30 Double-Unders

Mareeba WOD

Reds and Nads Wedding WOD

Partner WOD
Both Partner Have to do the rounds Alternate round for round

17 – 12 – 16
Double Unders
Sit Ups
Burpees
Partner Holds KB locked out over head 24/16kg

Than
15 – 6 – 19
Power Clean 80/60kg
Pull ups
Partner Holds a Plank

Atherton & Cairns WOD

Warm up

Fun ones!

Power Snatch

Primer
9 Sets: 1 Tempo Snatch Pull + 1 Power Snatch
Then:
5 Sets of 1

Conditioning

“Gut Check”
Teams of 3, with a 25:00 Time Cap:
200/140 Calorie Assault Bike
… Directly into:
3 Rounds:
50 Toes to Bar
50 Box Jump Overs (24″/20″)
50 Power Snatches*
Round 1 Barbell – 35/25kg
Round 2 Barbell -40/30kg
Round 3 Barbell – 50/35kg

Atherton & cairns WOD

Warm up

200m run
20 SPCs
20m Bear Crawl
20 Swimmers
200m run
20 Banded Presses
20 SA OH Walking Lunges
20 Kipping Swings
200m run
20 SPCs

BB Prep

2 rounds
5 BB RDLs
5 BB HMC
5 Tempo Front Squats
5 Push Press

Conditioning

“Bane” (25min cap)
For Time:
40 Kipping Handstand Pushups
20 Ring Muscle-Ups
10 Rounds of “Macho Man” 62.5/42.5kg
1 Round of “Macho Man”:
3 Power Cleans + 3 Front Squats + 3 Jerks

Body Armor

3 “Giant” Sets:
20 BB Rows
20 BB GMs
25 Weighted Sit-Ups
Rest 2:00 between sets.