Saturday 3 Apr - 1-2-3-4-5 - Rope Climb, 2-4-6-8-10 - Dumbbell Clean & Jerk (22.5/15), 3-6-9-12-15 - Cal AirBike, 4-8-12-16-20 - PushUp, 5-10-15-20-25 - Cal Row

Friday 2 Apr - 100 Plate Ground to OverHead (20/15), 90 Double Under, 80m Front Rack Lunge (16/12), 70 Box Step Up, 60 OverHead Squat (20/15), 50 SitUp, 40 Dumbbell Thruster (15/10), 30 Hollow Rock, 20Cal Bike Erg, 10 Wall Climb

Session times today are 8:30am and 4pm

Thursday 1 Apr - In 25 Mins - 1K Suitcase Carry (32/24), 10 DeadBall Over Shoulder (60/40). In time remaining - 2RM Sumo DeadLift

Wednesday 31 Mar - 3 Rnds - In 3 Mins - 10 Dumbbell Snatch (22.5/15), 10 Dumbbell Push Jerk, 10 Dumbbell OverHead Lunge, Max Burpees Over Dumbbell

Strength - Snatch Complex

Tuesday 30 Mar - In 10 Mins - 1K Run, then AMRAP 10 SitUps, 30 Double Under. 2 Min Rest. In 10 Mins -1250m Row, then AMRAP 10 Atomic SitUp, 30 Lunge Step. 2 Min Rest. In 10 Mins - 75/50 Cal (Bike or Ski), then AMRAP 10 V-Sit, 30 Squat

Monday 29 Mar - Open WOD 21.3 & 21.4

Ending the 2021 Open with a double banger!

Scaled Option - (29/20), Knee Raises, PullUps, Chest to Bar PullUps

Sunday 28 Mar - Open Gym 10-11am

Go Alice!

 Doors open at 10am. WarmUp/WOD starts at 10:10am

WOD - 10 Rnds - 200m Run, 5cal SkiErg, 200m Row, 5cal Bike