Friday 27 Mar - 2 Rnd - 10m HandStand Walk, 10 GHD SitUp. 2 Rnds - 10m Bear Crawl, 10 GHD Back Ext. 2 Rnd - 10m Burpee Broad Jump, 10 Pistol Squat. 2 Rnd - 10m Lunge Step, 10 Ring Row

Sam is in Melbourne this weekend to hit Open WOD 15.5 as part of the Blue Dinosaur Throwdown. 

Luckily for us there is a live feed of the event here so we can cheer wildly from home!

This event happens Sunday morning 10am. Good luck Sammy!!!

Thursday 26 Mar - 20 Min AMRAP - 400m Run, 10 Squat, 10 SitUp, 10 PushUp

Sonia is running Yin Yoga again for us tonight (Thursday) at 7pm. Cost is $10. Last week was a great turnout with a lot of laughs and much stretching. Feel free to bring a friend!

Wednesday 25 Mar - 3 Rnds - 2 Min Row (cal), 1 Min Rest, 2 Min Toes To Bar, 1 Min Rest, 2 Min DeadLift (120/80), 1 Min Rest, 2 Min Dip, 1 Min Rest

Tuesday 24 Mar - 16 Min AMRAP - 20 WallBall, 10 Hang Power Snatch (40/30)

 

Strength - Snatch Complex

Monday 23 Mar - 3 Rnds - 2 Rope Climb, 11 KettleBell Swing (24/16), 22 Over the Bar Burpee

Strength - Weighted PullUp and Turkish Get Up

Sunday 22 Mar - Open Gym 2-4pm

Saturday 21 Mar - Open WOD 15.4 - 8 Min AMRAP - 3 Handstand PushUp, 3 Clean (84/56), 6 Handstand PushUp, 3 Clean, 9 Handstand PushUp, 3 Clean, 12 Handstand PushUp, 6 Clean, 15 Handstand PushUp, 6 Clean, 18 Handstand PushUp, 6 Clean, 21 Handstand PushUp, 9 Clean Etc., adding 3 reps to the Handstand PushUp each round, and 3 reps to the Clean every 3 rounds

 Scaled Version is 8 Min AMRAP - 10 Push Press (43/29), 10 Clean (52/34).

Times to get this WOD done are Friday 6:30pm, Saturday 8am and 3pm, Sunday Open Gym or Monday 7pm