Friday 7 May - 400m Run, 10 OverHead Squat (60/40), 300m Run, 20 OverHead Squat (50/35), 200m Run, 30 OverHead Squat (40/30)

 Skill - HandStand Walking. Strength - OverHead Squat

Thursday 6 May - Partner WOD - In 32 Mins - 120/100 Cal Row, 100/80 Cal AirBike, 80/60 Cal BikeErg, 60/40 Cal SkiErg, 100 Double Under. In time remaining AMRAP - 3 Strict PullUp, 3 Ring Dip

Wednesday 5 May - ‘Nate’ - 20 Min AMRAP - 2 Ring Muscle Up, 4 HandStand PushUp, 8 KettleBell Swing (32/24)

Skills WOD - 3 Rnd - 1 Min Pistol Squat, 1 Min Triple Unders, 1 Min Rest

Tuesday 4 May - 32 Min AMRAP - 30 Dumbbell Snatch (20/15), 30 MedBall Clean, 20 Dumbbell Push Jerk (20/15), 20 Slam Ball, 10 Dumbbell OverHead Squat (20/15), 10 DeadBall Squat Clean (60/40)

Monday 3 May - In 12 Mins - 1-10 - Dumbbell Power Clean (15/10), Burpee Over Dumbbell. In 12 Mins - 1-10 - PushUp, PullUp. In 12 Mins - 1-10 - KettleBell Thruster (16/12), KettleBell Front Rack Lunge

Session times today are 8:30am and 4pm

Sunday 2 May - Open Gym 10-11am

WOD - Death by 10m Sprint. Death by Calorie Row.

Doors Open 10am, WOD starts 10:10am

Saturday 1 May - 10 Rnds - 10 Cal Row, 10 WallBall, 10 Box Jump Over, 10 Toes Thru Rings, 10 Behind the Neck Press (20/15)