Friday 7 Feb - Death By - 10m Sprints, Dumbbell Press (15/10), Ring Dip, Burpee PullUp

2 Reps in the first minute, 4 reps in the second minute, 6 reps in the third minute and so on until you can no longer perform the number of reps required for that minute. 

Thursday 6 Feb - 'Kalsu' - 100 Thrusters (60/40). Every Minute on the Minute 5 Burpees

Wednesday 5 Feb - 3 Rnd - 200m Row, 20 Pistol Squat, 2 Rope Climb, 200m Run

Strength - Hang Clean

Tuesday 4 Feb - On The Minute For 5 Mins - 1 DeadLift (60/40), 1 Power Clean, 1 Front Squat, 1 Shoulder To OverHead, then 3 Min AMRAP - 1 DeadLift (60/40), 1 Power Clean, 1 Front Squat, 1 Shoulder To OverHead. 2 Min Rest. On The Minute For 5 Mins - 1 KettleBell Snatch (24/16), 1 KettleBell OverHead Squat, 1 KettleBell Front Squat, 1 KettleBell Swing then 3 Min AMRAP - 1 KettleBell Snatch (24/16), 1 KettleBell OverHead Squat, 1 KettleBell Front Squat, 1 KettleBell Swing

Strength - DeadLift

Monday 3 Feb - 5 Rnds - 30 Sec Power Snatch, 30 Sec Rest. 5 Rnds - 30 Sec PullUps, 30 Sec Rest. 5 Rnds - 30 Sec MedBall Clean, 30 Sec Rest

The crazy weather on Saturday didn't stop everyone coming in for a rockin' outdoor WOD!
Strength - Press

Sunday 2 Feb - Open Gym 2-4pm

Saturday 1 Feb - 'Partner Rep for Rep' - 3 Min AMRAP of each of the following - 1 x Rope Climb, 20m Bear Crawl, 15m Sled Push, 20m Tyre Drag, 1x Tyre Flip, 50m Sprint, 100m Row

Intro Session at 10am Today

You will go rep for rep for 3 Mins, with your partner, before moving onto the next station. There will be 2 mins rest to transition between exercises. 

This weekend we have a number of athletes in Sydney competing in the Again Faster All Stars Comp. Best of luck MJ, Megan, Tash, Sammy, Adam H and Adam B,  also to the 11 Milers, Trent, Dan K, Fintan, Dani, Kiaya, Tasha and Jade.