31 Dec 14 – Shoulder Press Test Day

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Remember: 6.15 and 7.15 am classes only on Wednesday and we're closed on New Years Day. Our regular schedule resumes on Friday 2 January.

WORKOUT OF THE DAY

A) Beginner
Shoulder press: Establish new 3 rep max

A) Intermediate & Advanced
Shoulder press: Establish new 1 rep max

B) All Athletes
5 rounds
20 seconds: Max rep shoulder to overhead @ above rep max
30 seconds: Max rep front squats, same weight as above
40 seconds: Max rep burpees
60 seconds: Rest

HOLIDAY WOD 14. 9 - FEEL THE BURN

Our final Holiday WOD! Hope you have enjoyed them! 

Bottom to Bottom Tabata Squats

20 seconds of max air squats followed by 10 seconds of rest for 8 sets (or 4 minutes in total).
The 10 seconds of rest is spent in the bottom of the air squat position.
Your score is the number of squats for each set.

This is one of my favourite workouts.... make sure when you're holding the bottom of your air squat, you're holding a good position (no matter how badly it hurts!) and that it's not the notorious 'dog poop squat'!