Wednesday 17 Oct - 2 Rnds - Run 1k, 25 Squat, 10 Power Snatch (50/35), 10 OverHead Squat (50/35)

Kat G, what an inspiration. First marathon in a time of 4hrs 40min and was back in the very next day to WOD. We are all very proud of you for putting in all the training and achieving a dream.

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