Wednesday 18 Oct - 2 DeadBall Over Shoulder (60/40), 1 Rope Climb, 10 Sledge Hits, 4 DeadBall Over Shoulder, 2 Rope Climb, 10 Sledge Hits, 6 DeadBall Over Shoulder, 3 Rope Climb, 10 Sledge Hits, 8 DeadBall Over Shoulder, 4 Rope Climb, 10 Sledge Hits

Strength - Sled Drag

Tuesday 17 Oct - 'Filthy Fifties' - 50 Box Jump, 50 Jumping PullUp, 50 KettleBell Swing (16/12), 50 Walking Lunge Step, 50 Knees To Elbows, 50 Push Press (20/15), 50 Back Extension, 50 WallBall, 50 Burpee, 50 Double Under

Monday 16 Oct - 4 Rnd - 200m Row, 22 Squat, 11 HandStand PushUp

Skills WOD - 10 Min AMRAP - 10m HandStand Walk, 3 Skin the Cat, 1 Single Leg Box Jump.

Core Finisher - 3 Rnd - 10 Candle Stick, 20 Russian Twist, 30 sec L-Sit Hold

Sunday 15 Oct - Open Gym 2-4pm

Saturday 14 Oct - 3 Person Team WOD - 10 Min AMRAP - 250m Row, 5 Burpee Box Jump Over, 10 Dumbbell PushPress (15/10). 2 Min Rest. 10 Min AMRAP - 60 Double Under, 5 KettleBell Thruster (16/12), 10 Kettle Bell DeadLift (32/24). 2 Min Rest. 10 Min AMRAP - 200m Run, 5 Toes Thru Rings, 10 WallBall

Friday 13 Oct - 5 Min - Double Unders. 5 Min - Toes To Bar. 5 Mins - AirBike. 5 Mins - Burpee. 5 Mins - Row

2 Min Rest between each 5 Min AMRAP

Thursday 12 Oct - 'Elizabeth' - 21-15-9 - Clean (60/40), Ring Dip

Strength - Clean Complex