Saturday 10 Jun - 'Partner WOD' - 5 Min DeadBall Hold (60/40), 90sec Rest, 5 Min Row, 90sec Rest, 5 Min MedBall Clean, 90sec Rest, 5 Min Dumbbell PushPress (15/10), 90sec Rest, 5 Min L-Sit Hold

Well done to everyone who ran the City To Surf last weekend. Special mention to Mitch L, Big Tom and Liam for placing in the top 100.
This WOD can be done with a partner, alternating every 30sec or as a solo effort.

Friday 9 Jun - EMOM - 5 Mins - 30sec OverHead Squat (40/30), 30sec Rest. EMOM - 4 Mins - 30sec OverHead Squat (50/35), 30sec Rest. EMOM - 3 Mins - 30sec OverHead Squat (60/40), 30sec Rest

Thursday 8 Jun - 'Miron' - 5 Rnds - 800m Run, 23 Back Squat (3/4 body weight), 13 DeadLift (1 1/2 body weight)

Wednesday 7 Jun - 18 Min AMRAP - 50 SitUp, 40 Lunge Step, 30 HandStand PushUp, 20 Strict Toes To Bar, 10 KettleBell Snatch (24/16)

Strength - Tempo Front Squat

Tuesday 6 Jun - 'Partner WOD' - 4 Rnds - 11 PullUp, 22 WallBall

Round for Round. One Works, One Rests. 2 Rnds Each.

Strength - Clean & Jerk Complex

Monday 5 Jun - In 5 Mins - 5 Rope Climb, 5 Wall Climb, Max Cal (Row or Bike). 3 Min Rest. In 5 Mins - 10 Strict PullUp, 10m HandStand Walk, Max DoubleUnder. 3 Min Rest. In 5 Min - 15 Box Jump, 15 Pistol Squat, Max Burpee.

Gymnastics Strength - 6 Min AMRAP - 5 GHD SitUp, 10sec Ring Support Hold, 20sec L-Sit Hold. 

6 Min AMRAP - 5 False Grip Ring Row, 10 Kipping Swing, 20sec SuperMan Hold

Sunday 4 Jun - Open Gym 2-4pm

Goodluck to everybody running in either the 4k or the 12.7k City To Surf. If you are thinking you have missed registrations I have some great news!  You can register up to 30mins prior to the race, at the start line. For more info check the event website.