Tuesday 12 May - 7 Min Up Ladder - Toes To Bar, Push Up, Box Jump

 Strength - Weighted PullUp, Turkish Get Up and Press

Monday 11 May - 3 Min AMRAP - 3 Clean & Jerk (60/40), 6 Over The Bar Burpee. 2 Min Rest. 6 Min AMRAP - 6 Clean & Jerk, 12 Over The Bar Burpee. 2 Min Rest. 1 Round - 12 Clean & Jerk, 24 Over The Bar Burpee

Strength - Power Clean & Jerk

Sunday 10 May - Open Gym 2-4pm

Thanks a billion to Adam for putting up our new pull-up bars!

Saturday 9 May - 'Team WOD' - 3x 200m Tyre Drag, 70 KettleBell Swing (24/16), 60 Dumbbell Snatch (20/15), 3x 500m Row, 70 KettleBell Snatch (24/16), 60 Dumbbell Shoulder To OverHead (20/15)

 

Good work May On Ramp!

Friday 8 May - 400m Run, 7 Ring PushUp, 1 Rope Climb, 400m Run, 7 Ring PushUp, 1 Wall Climb, 400m Run, 7 Ring PushUp, 1x 20m Sled Push

Strength - Bench Press and DeadLift

Thursday 7 May - 100 Push Press (20/15), 80 Lunge Step, 60m Broad Jump, 40 OverHead Squat (20/15), 20 L-PullUp

Strength - OverHead Squat

Wednesday 6 May - 3 Rnd - 30 Sec Row, 30 Sec Burpee, 1 Min Rest. 3 Rnd - 30 Sec Box Jump, 30 Sec Burpee, 1 Min Rest. 3 Rnd - 30 Sec KettleBell Swing (24/16), 30 Sec Burpee, 1 Min Rest. 3 Rnd - 30 Sec SitUp, 30 Sec Burpee, 1 Min Rest

Skills WOD (9 Min Cap) - 3 Rnd - 10m HandStand Walk, 10 Triple Under, 5 Bar Muscle Up