Monday 17 Jan - WOD: AMRAP - 5 Wall Climb, 200m Run


Gymnastics Strength: 1 - 5 Strict Pull Ups
Strength: 3 RM Push Press

Sunday 16 Jan - 10 - 11am Open Gym and WOD


WOD: 3 Rounds - Cals, Burpee Box Jumps, Wall Balls

Wednesday 12 Jan - WOD: 50 DeadLift, 40 Front Squat, 30 Push Jerk, 20 Sumo DeadLift HighPull, 10 Power Snatch


Skills WOD: Handstand Hold/Handstand Walking Practice
Strength: 1RM Dumbbell Snatch

Tuesday 11 Jan - WOD: 2 Rounds - 50 Squat, 7 Muscle Up


Static Holds: 3 Rounds - 40 sec Hang, 20 sec Rest, 40 sec Squat Hold, 20 sec Rest, 40 sec Top of Dip Hold, 20 sec Rest
Muscle Up Warm Up: OTM - odd: 1 Strict Pull Up, 3 Kipping Pull Up; even: 1 Strict Dip, 3 Kipping Dips
OTM - 5 Unbroken Low Ring Muscle Up Transition