Wednesday 23 Sep - 30 Back Squat (50/35), 15 PullUp, 30 Front Squat (50/35), 15 Knees To Elbows, 30 OverHead Squat (50/35), 15 Toes To Bar

 

Strength - Snatch Complex

Tuesday 22 Sep - 25-15-10 - Dumbbell Squat Clean (20/15), Box Jump Over, V- Sit

 

Strength - Split Jerk

Monday 21 Sep - 60m OverHead Lunge (20/15), Run 800m, 45m OverHead Lunge, Run 600m, 30m OverHead Lunge, Run 400m

 Strength - PullUp and PushUp

Sunday 20 Sep - Open Gym 2-4pm

Saturday 19 Sep - 'Team WOD' - 35 Min AMRAP - Max Cal Row, Max Burpee Box Jump, Max Cal AirBike, Max WallBall

Happy wedding day to DPD and Aroha!

Each team has 2 Rowers, 2 AirBikes, 2 Boxes and 2 WallBalls to complete as many reps and calories as possible in 35 Mins

Friday 18 Sep - 2 Rnd - 15 Cal AirBike, 15 SitUp. 2 Rnd - 15 Cal Row, 15 Burpee. 2 Rnd - 50 DoubleUnders, 15 PullUp. 2 Rnd - 400m Run, 15m Broad Jump

 

Strength - Press and Push Jerk

Thursday 17 Sep - 3 Rnd - 10 OverHead Squat (50/35), 10 Tyre Flip, 200m Run

 

 Gymnastic/Skills WOD - 2 Rnd - 2 Min Max Pistol, 2 Min Max Muscle Up, 2 Min Max Distance HandStand Walk