WOD: Monday

WODs November 21, 2021

Five rounds for time:
12 Chest to Bar Pull-ups
10 Dumbbell Overhead Squats (Left hand) 22.5/15kg
10 Dumbbell Overhead Squats (Right hand) 22.5/15kg
60 Double-unders

*Scale: If you are unable to hit a good single arm overhead squat position, scale to an empty bar OHS or PVC.

Photo: Greg & Mark. Congratulations to these champions who completed an 80km walk (Caloundra to Noosa) in 20 hours. At 71 years old Greggy is leading the charge – if you are looking for a challenge Greg is your man. Truly inspirational guys- time for a well deserved rest.

chris

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Attendance Challenge

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WOD: Friday

For completion:0-4 minutes:Run 800m4-10 minutes: EMOM x 6 ‘X’ Toes to Bar10-14 minutes:Run 800m14-20 minutes: EMOM x 612-15 Russian Kettlebell Swings 32/24kg20-24 minutes:Run 800m24-30 minutes: EMOM x 6‘X’ Gymnastic Pull * * Choose your own pull movement that is challenging but repeatable. Photo: This smile makes my day. We have missed Amie this week but we hope she is have a fantastic cruise with her boys.