Saturday 26 Mar - Open WOD 16.5 - 21-18-15-12-9-6-3 - Thruster (43/29), Bar Facing Burpee

 Scaled Version  - 21-18-15-12-9-6-3 - Thruster (29/20), Bar Facing Burpee
Good luck Sammy with The 16.5 Blue Dinosaur Throwdown today (Saturday) on The Gold Coast. Here is the link to watch it live. You should be able to hear us cheer, despite the distance!

Friday 25 Mar - 3 Rnds - 1 Min MedBall Clean, 1 Min Dumbbell Push Press (15/10), 1 Min Goblet Squat (16/12), 1 Min Row, 1 Min PushUp, 3 Min Rest

Session times today are 8am and 4pm. At 4pm you can do the CFD WOD or 16.5

Thursday 24 Mar - EMOM - 3 Ring Dip, 2 Pistol Squat (add 2 extra pistol squat every minute). EMOM - 3 Box Jump, 2 HandStand PushUp (add 2 extra handstand pushup every minute)

Strength - Back Squat and Front Squat

EMOM = Every Minute, On The Minute

Wednesday 23 Mar - 3 Rnds - 10 Power Snatch (50/35), 200m Run. 3 Rnds - 10 OverHead Squat (50/35), 200m Run

Strength - Snatch Complex

Tuesday 22 Mar - 'Partner WOD' - 2 Rnd - 50 WallBall, 50 KettleBell Swing (24/16), 50 Dumbbell Snatch (20/15), 50 Toes To Bar

Strength - Back Squat and Front Squat
**Easter Timings**
Friday - 8am and 4pm (Open WOD or regular WOD at 4pm)
Saturday 8am and 4pm (Open WOD)
Sunday - 2-4pm (Open Gym including Open WOD)
Monday - 8am, 4pm and 7pm (7pm is for the Open WOD only)

Monday 21 Mar - 1 Min Work/1 Min Rest - 100 Push Press (40/30), 80 SitUp, 60 x 10m Sprint, 40 Dumbbell Power Clean (20/15), 20 Box StepUp, 10 Triple Unders

Sunday 20 Mar - Open Gym 2-4pm

 

If you need to do 16.4 come in any time between 2pm - 4pm today