WOD 1 July: Death by SQUATS…and swings and pull ups

01 Jul

I started the classes today with a warning that this was gonna be tough! For some reason this workout over many others nearly did me in!! I’m not joking – my chest was on fire!

Also with the AB Dab in mind, today was a meanie, with lots on moans and groans along the way.

Today’s workout consisted of some light OH Squat practise with PVC pipes and light bars. (I’m just easing them in)

A little bit of practise
A little bit of practise

Our bread and butter WOD though was a mammoth 6 rounds ofaSquats, swings and pull ups……sound easy? well wait for the rep scheme…

  • Squats: 80-64-50-32-16-8
Kash and Dean gets squatting
Kash and Dean gets squatting
  • Swings: 40-32-25-16-8-4   (16/24kg)
  • Pull ups: 20-16-12-8-4-2
Ben and the girls
Ben and the girls

This was then followed with 9 minutes of ab work

Despite the sheer volume of reps and the heavy breathing some very impressive times were made. A mention to John who smashed it in 14 minutes, Trevor in 18 minute and a 24kg bell, and Warren the machine with a 32 kg in 20 minutes!!

One final shout out to Milly her first session from beginners, a baptism of fire in true Crossfit style. Well Done.

Milly hanging around
Milly hanging around

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