Monday 20 Oct - 10 Min AMRAP - 3 Clean & Jerk (75% of 1RM), 6 Strict Toes to Bar, 9 Burpee

Strength - Clean & Jerk

Sunday 19 Oct - Open Gym 2-4pm

Saturday 18 Oct - 10 Rnds - 200m Row, 5 DeadLift (75/50), 4 PullUp, 3 Toes to Bar, 2 Knees To Elbows, 1 Rope Climb

 Don't forget shin protection for the Rope Climb

Good luck to Sammy at The Schwartz's Challenge in Melbourne this weekend. This will be Sam's 3rd comp in 4 weeks!

Here is the link to the live feed GO SAM

Friday 17 Oct - 4 Mins - KettleBell Swing (24/16), 3 Mins - Burpee Box Jump, 2 Mins - Dumbbell PushPress (15/10), 1 Min - Weighted Jumping Squat (12/8)

 Strength - Back Squat and OverHead Squat

Thursday 16 Oct - 50-40-30-20-10-20-30-40-50 - Double Under. 10-8-6-4-2-4-6-8-10 - Power Snatch (60/40)

 Strength - Power Snatch

Wednesday 15 Oct - 5 Rnds - 1 Forward Roll, 20 sec L-Sit Hold, 10m HandStand Walk, 20 GHD Back Extension

Well done Sammy for your 3rd place finish in Demark 3 a couple of weeks ago. Tough weekend, high level competitors, excellent result!

 This WOD is for quality, not for time

Strength - Dips, PullUps, HandStand PushUps

Tuesday 14 Oct - 12 Min AMRAP - 20 WallBall, 10 Pistol Squat, 5 V Sit

Last weekends weightlifting comp, great lifting guys, nice work!

Strength - Press and Push Jerk