29 Dec 14 – Welcome back!

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Welcome back guys! Hope you all had a great Christmas and Boxing Day!

Remember, our schedule for the next few days is as follows:

Monday – Tuesday, 29 – 30 December: Regular Schedule
Wednesday 31 December – AM classes only: 6.15 - 7.15 am, 7.15 - 8.15 am

If you're still on holiday, we'll be posting our Holiday Travel WODs for a few more days, don't forget to send us your photo!

WORKOUT OF THE DAY

A) Beginner
A1Back squat: 6 x 3
A2) Horizontal push

A) Intermediate & Advanced
A1) Back squat: 5-8 reps @ 70-75%. Totalling 12-18 reps
A2) Horizontal push

B) Advanced Only
Barbell squat jumps: 3 x 8 @ 30% 1RM
Rest 60 second between sets

C) All Athletes
15 min AMRAP:
10 Kettlebell swings (32/24 kg)
10 Tyre jumps (24/20")
10 Ring dips

HOLIDAY WOD 14.7 – CUT LIKE A STEAK

15 sec forearm plank hold straight into 15 sit ups
Rest 15 seconds
30 sec forearm plank hold straight into 30 sit ups
Rest 30 sec
45 sec forearm plank hold straight into 45 sit ups
Rest 45 seconds
60 sec forearm plank hold straight into 60 sit ups