Tuesday 16 Oct - 'Diane' - 21-15-9 DeadLift (100/70), HandStand PushUp

Compare to 20 Mar
Strength - Snatch Balance and OverHead Squat
Ash took out the NT Surf Life Saving Championships in Darwin this weekend. It included ironman, sprints, ski, board and beach events. Nice work Open Male Champion!!

Monday 15 Oct - 3 Min AMRAP - Row, Rest 2min, 3 Min AMRAP - KettleBell Swing (24/16), Rest 2min, 3 Min AMRAP - Box Jump, Rest 2min, 3 Min AMRAP - WallBall, Rest 2min, 3 Min AMRAP Toes To Bar

Sunday 14 Oct - Open Gym 2-4pm

Saturday 13 Oct - 'Partner WOD' - 10 Tyre Flips, 20 x 100m Sprints, 30 Strict PullUp, 40 HandStand PushUp, 50 PushUp, 60 WallBall, 70 SitUp

It was excellent to have so many of the On Ramp graduates in for their first WOD today, keep it up guys!

Friday 12 Oct - 10 MuscleUp, 20m HandStand Walk, 30 Pistol Squat, 20m HandStand Walk, 10 MuscleUp

Thursday 11 Oct - Run 400m, 50 KettleBell Swing (24/16), Run 400m, 30 KettleBell Swing, Run 400m, 20 KettleBell Swing

Strength - Front Squat and Clean Pulls

Wednesday 10 Oct - 'Angie' - 100 PullUps, 100 PushUps, 100 SitUps, 100 Squats

This months On Ramp group