Monday 25 Jan - 2 Rnd - 500m Row, 21 HandStand PushUp, 12 OverHead Squat (50/35)

Strength - Back Squat and Front Squat

Tuesday is a public holiday - session times are 8am and 4pm

Sunday 24 Jan - Open Gym 2-4pm

Weightlifting Comp today (Sunday), starting at 11am at CF Top End, 1/4 Aristos Place, Winnellie.

 Spectators are very welcome.

Saturday 23 Jan - 3 Min AMRAP - Clean & Jerk (60/40), 2 Min Rest. 3 Min AMRAP - Row, 2 Min Rest. 3 Min AMRAP - Weighted Burpee Over the Box (15/10), 2 Min Rest. 3 Min AMRAP - KettleBell Swing (28/20), 2 Min Rest. 3 Min AMRAP - L-PullUp, 2 Min Rest. 3 Min AMRAP - Press (20/15)

Friday 22 Jan - 12 Min AMRAP - 3 Bar MuscleUp, 9 PushUp, 12 Pistol Squat

 

Strength - DeadLift

Thursday 21 Jan - EMOM - 1 Strict PullUp, 3 Lunge Steps (add an extra 3 lunge steps every minute)

Skills WOD - 8 Min AMRAP - 10m HandStand Walk, 30sec L-Sit Hold
EMOM = Every Minute, On The Minute

Wednesday 20 Jan - 50 WallBall, 1 Rope Climb, 40 Toes To Bar, 1 Rope Climb, 30 Hang Power Snatch (40/30), 1 Rope Climb, 20 Lateral Burpee, 1 Rope Climb, 10 HandStand PushUp, 1 Rope Climb

Strength - Back Squat and Front Squat

Tuesday 19 Jan - 2 Rnd - 15 Squat Clean (60/40), Run 400m, 15 Box Jump

 

Strength - Clean Complex