Monday 12 Mar - 20 Min AMRAP - 10 Chest To Bar PullUp, 15 Box Jump, 20 Push Jerk (60/40)

Skills - Strict & Kipping HandStand PushUps

Sunday 11 Mar - Open Gym 2-4pm

If you still need to do 18.3 or if you would like to give it another go Open Gym is your chance. 

Alternatively, you could come in and practice what might be coming up - HandStand PushUps, Snatches, WallBalls?

Saturday 10 Mar - 18.3

This week the open steps it up a notch in both skill and weight!

Scaled version is 2 Rnds - 100 Single Skip, 20 OverHead Squat (20/15), 100 Single Skip, 12 PullUp, 100 Single Skip, 20 Dumbbell Snatch (15/10), 100 Single Skip, 12 PullUp

Friday 9 Mar - 3 Min - PushUps, 2 Min Rest, 3 Min - Strict PullUp, 2 Min Rest, 1 Min - SitUps

Skill - HandStand Walking.

 Strength - Bench Press
5:30pm is 18.3

Thursday 8 Mar - 50cal AirBike, 40 Squat, 30 Jumping Squat, 20 Pistol Squat, 10x 20m Shuttle Run, 50cal Row

Wednesday 7 Mar - 10 Rnd - 2 MuscleUp, 2 DeadBall Clean (60/40), 2 Wall Climb, 2x 10m Farmers Carry (32/24), 200m Run

Tuesday 6 Mar - 5 Min AMRAP - 5 Knees To Elbows, 5 HandStand PushUp. 2 Min Rest. 5 Min AMRAP - 5 Power Snatch (60/40), 5 OverHead Squat (60/40)

Strength - OverHead Squat