WOD: Thursday

WODs December 20, 2023

Reminder: CANCELLED 9:15am, 4:30pm & 5:30pm
Join Danielle at 5:30am or 6:30am. Ensure to book in.

A. Seven cycles of:
3 Front Squats + 5 Back Squats
*Barbell taken from rack. Rerack between Front Squats & Back Squats.
* Increment or hold weight as required.

B. Descending ladder for time:
Dumbbell Snatch (20-18-16-14-12-10-8-6-4-2) 22.5/15kg
Burpees (10-9-8-7-6-5-4-3-2-1)
*12 minute cap.

Home Option:
A. Tempo weighted squats (find anything for a goblet squat)
7 sets of:
10 reps – (tempo count 3 down-2pause-1 up)

B. Descending ladder for time:
Bodyweight lunge (20-18-16-14-12-10-8-6-4-2) 22.5/15kg
Burpees (10-9-8-7-6-5-4-3-2-1)
*12 minute cap.

This weeks schedule:

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Photo: Jo looking to the heavens mid workout. Photo courtesy of @GrantWilliamsPhoto

chris

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Attendance Challenge

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WOD: Thursday

A. Rope Climbing Skills *Bring long socks. B. Every 30 sec. x 10 rounds: 1 Kipping Swing 2 Knees to Elbow 3 Toes to Bar

chris

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WOD: Thursday