Sunday 15 Nov - Open Gym 2-4pm

Saturday 14 Nov - In 35 Mins - 100 Hollow Rock, 50 Box Step Up (22.5/15), 80 Double Under, 40 cal AirBike, 60 PushUp, 30 PullUp, 40 Dumbbell Push Jerk (22.5/15), 20 Dumbbell Over Head Lunge, 20 Burpee Box Jump, 10 Rope Climb. In any time remaining - Max Pistol Squats

The rope climbs can be sprinkled through the WOD

Friday 13 Nov - ‘Diane’ - 21-15-9 - DeadLift (100/70), HandStand PushUp

 Skills WOD - 5 Min AMRAP - 10m HandStand Hold, 10 Pistol Squat.

 Strength - DeadLift

Thursday 12 Nov - 40sec Work/ 20sec Rest - 4 Rnds of each - Single Unders, Row, Hollow Hold, AirBike, Mountain Climbers, Plank Hold, SkiErg, Burpees, L-Sit Hold

Wednesday 11 Nov - 5 Min Up Ladder - Ring Dip, Squat Clean (60/40). 2 Min Rest. 5 Min Up Ladder - Box Jump, Wall Ball. 2 Min Rest. 5 Min Up Ladder - Thruster (40/30), PullUp. 2 Min Rest. 5 Min Up Ladder - Double Under, SitUp

Tuesday 10 Nov - 10 Min AMRAP - 5 HandStand PushUp, 10 Toes To Bar, 15 Power Snatch (40/30)

 Strength - Snatch Balance and Behind Neck Split Jerk

Monday 9 Nov - 200m Run, 20 WallBall, 200m Run, 20 V Sit, 200m Run, 20 Box Jump Over, 200m Run, 20 Dumbbell Snatch (22.5/15)

 Gymnastics - OTM 7 Mins - 3 MuscleUp. 

Strength - OTM - 10 Mins - 1 Front Squat