Sunday 31 Oct - 10 - 11am Open Gym and WOD

AMRAP: 15 Cals, 15 Push Ups, 15 Hollow Rock; AMRAP: 10 Cals, 10 Strict Pull Up or Ring Row, 10 V-Sit; AMRAP: 5 Cals, 5 Jumping Squat, 5 Side Plan Pulse

Sunday 24 Oct - 10 - 11am Open Gym and WOD

TABATA: Sit Ups, Cals, Press, V-Sit, Cals, Lunge

Tuesday 19 Oct - WOD: 30 OverHead Squat, 200m Run, 20 Hang Squat Clean, 200m Run, 10 DeadLift, 200m Run

Skills: Practice HandStand Walking
Strength: 2 RM Hang Squat Clean

Sunday 17 Oct - 10 - 11am Open Gym and WOD

4 Rounds: KB Swing, DeadBall Squat Clean, Cals, DB Thruster; 4 Rounds: Wall Squat Hold, Plank Hold, L-Sit Hold, Hang; 4 Rounds: Jumping Squat, Flutter Kicks, Push Ups, Single Skips

Tuesday 12 Oct - WOD: 0 -8 Mins - Press; 8 - 16 Mins - Push Press; 16 - 24 Mins - Push or Split Jerk

Skills WOD: Ring Dip, Pistol Squat, Hollow Rock, Frog Stand; Triple Unders

Wednesday 6 Oct - WOD: 12 Min Cap - 15 DeadLift, 200m Run, 10 DeadLift, 200m Run, 5 Deadlift, 200m Run


Skills: HandStand Walking Practice
Strength: 2RM Sumo Deadlift 

Tuesday 5 Oct - WOD: 60 Front Squat, EMOM Including 3,2,1...Go! 5 x Box Jump


Strength: 2RM Front Squat With a 3 Sec Pause In The Bottom Of Each Rep
Skills: 7 Min AMRAP - 1 Strict Muscle Up, 3 Strict HandStand Push Up, 6 Pistol Squat

Sunday 3 Oct - 10 - 11am Open Gym and WOD

📸 danielarphoto
WOD - 8 Rounds: In 5 Mins 15/10 Cals, 50 Double Unders, 200m Run, 30 Lunge Steps, * rest in any remaining time