Wednesday 23 Oct - 27-21-15-9 - Row (cal), Dumbbell Snatch (22.5/15). 21-15-9 - PullUp, WallBall. 15-9 - HandStand Walk (m), Pistol Squat. 9 - Rope Climb, Wall Climb

Tuesday 22 Oct - Partner WOD - In 35 Mins - 1K Farmers Carry (24/16), 100 KettleBell Swing (24/16), 800m MedBall Carry, 80 Russian Twist, 400m Plate OverHead Carry (15/10), 40m Plate Push. In any time remaining - Max DeadBall Cleans (40/25)

Don’t forget to submit your 20.2 score

Monday 21 Oct - Open WOD 20.2 - 20 Min AMRAP - 4 Dumbbell Thrusters (22.5/15), 6 Toes To Bar, 24 Double Unders

Sunday 20 Oct - Open Gym 2-4pm

Saturday 19 Oct - 7 Min AMRAP - 15 Box Jump, 10 Box Step Up (22.5/15). 2 Min Rest. 7 Min AMRAP - 200m Run, 15 V-Sit. 2 Min Rest. 7 Min AMRAP - 200m Row, 20 PushUp. 2 Min Rest. 7 Min AMRAP - 15/10cal AirBike, 25 Squat

 

Friday 18 Oct - Every 5 Mins - 5 Rnds - 50 Double Under, 15 WallBall, 30 SitUp

Strength - PullUp

Thursday 17 Oct - 4 Rnds - Min 1 - 7cal SkiErg, Min 2 - 7 KettleBell Swing (32/24), Min 3 - 7cal Row, Min 4 - 7 Dumbbell Snatch (22.5/15), Min 5 - 7 Burpee, Min 6 - 7 Plate OverHead Lunge (20/15), Min 7 - Rest