Sunday 29 Oct - Open Gym 2-4pm

Friday 27 Oct - 100 WallBall - Every Break Do 10x Burpee

Skills WOD - 10 Min AMRAP - 1 L-Sit Rope Climb, 2 Legless Rope Climb, 3 Rope Climb

Thursday 26 Oct - EMOM - 20 Mins - 2 Bar Muscle Up, 4 Pistol Squat, 6 PushUp

EMOM - Every Minute On The Minute

Wednesday 25 Oct - 'DT' - 5 Rnds - 12 DeadLift (70/50), 9 Hang Power Clean, 6 Push Jerk

Skills WOD - 10 Min AMRAP - 5 Strict HandStand PushUp, 5 Shin Hop To Box Jump, 1 Monkey Bar

Sunday 22 Oct - Open Gym 2-4pm

Monday 16 Oct - 4 Rnd - 200m Row, 22 Squat, 11 HandStand PushUp

Skills WOD - 10 Min AMRAP - 10m HandStand Walk, 3 Skin the Cat, 1 Single Leg Box Jump.
Core Finisher - 3 Rnd - 10 Candle Stick, 20 Russian Twist, 30 sec L-Sit Hold

Sunday 15 Oct - Open Gym 2-4pm

Thursday 12 Oct - 'Elizabeth' - 21-15-9 - Clean (60/40), Ring Dip

Strength - Clean Complex

Wednesday 11 Oct - 10-1 - Box Jump, 1-10 - Push Jerk (50/35)

Strength - Sled Push. Pistol and Dip

Sunday 8 Oct - Open Gym 2-4pm


Monday 2 Oct - 'Fran' 21-15-9 - Thruster (40/30), PullUp

Compare to 23 May
Strength - Sumo DeadLift