WOD: Wednesday

WODs August 2, 2022

A. Overhead Squat 1RM
Time to retest

B. Incrementing ladder in 10 minutes:
Goblet Squats 22.5/15kg (4-8-12-16…)
Double-unders (12-24-36-48…)

*Goblet Squats increment by 4 per round, Double-unders increment by 12 per round.
*Advanced athletes complete pistol squats in place of goblet squats.

Photo: A huge shout out to our very own super star- Nata who has just landed a lead role in Legally Blonde playing Serena (a Mad About Theatre production). We are sooo excited to see your hard work paying off. Watch this space for updates.

chris

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Attendance Challenge

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WOD: Monday

A. Bench Press 5-5-5-5-5+*Increment weight from set 1 to 4. Hold weight across set 4-5 aiming for max repetitions on set 5. B. For time:Run 3.2km (Full weir run)or Run 2km (Weir & back)This will establish a baseline test. Choose an option based upon your run abilities.