Thursday 15 Oct - 5 Rnd - 10 Ring PushUp, 20m Broad Jump

 

Strength - DeadLift and Sled Push

Wednesday 14 Oct - 3 Min AMRAP - Hang Power Clean (50/35). 2 Min Rest. 3 Min AMRAP - PullUp. 2 Min Rest. 3 Min AMRAP - Dumbbell Press (15/10)

Every time you put the barbell down, drop from the pullup bar or put the dumbells down do 5 x burpee before continuing with the reps.
Strength - Clean & Jerk Complex

Tuesday 13 Oct - 'Partner WOD' - 10 x 400m Run, Max Wall Balls

Skills WOD - 3 Rnd - 1 Min HandStand Hold, 1 Min Pistol Squat

Monday 12 Oct - 30 Toes To Bar, 30 Cal AirBike, 30 Power Snatch (40/30), 30 PushUp, 30 Cal Row, 30 OverHead Squat (40/30), 30 Lunge Step, 30 x 10m Sprint, 30 Snatch Grip DeadLift (40/30)

Strength - Snatch Complex

Sunday 11 Oct - Open Gym 2-4pm

Saturday 10th Oct - 20 Rnds - 5 Burpee (onto plate), 10 DoubleUnder, 5 Plate Ground To OverHead (20/15)

BBQ Breakfast after the 8am WOD this morning. Not for any reason, just to hang out after the WOD and eat delicious eggs, bacon and oranges.

Friday 9 Oct - 30 MuscleUp, 30 Hang Power Clean & Jerk (50/35)

 

Strength - Clean & Jerk Complex