Rest for the remaining time in each 5 Min window
Monday 30 Aug - EMOM - 12 Mins - 5 Toes To Bar, 1 WallBall (add an extra wallball rep every minute). 2 Min Rest. EMOM - 12 Mins - 5/7 PushUp, 3 Double Under (add 3 extra double unders every minute)
Finisher - 1 Min Wall Squat, 1 Min Stand Hold, 1 Min L-Sit Hold
Sunday 29 Aug - 10-11am - Open Gym and WOD
WOD - 50sec Work/10sec Rest, 40sec Work/20sec Rest, 30sec Work/30sec Rest, 20sec Work/40sec Rest, 10sec Work/50sec Rest - Cals, SitUps, Cals, Dumbbell Thrusters, Cals, Atomic SitUps, Cals, Barbell Thrusters
Saturday 28 Aug - In 12 Mins - 2 Rnds - 40 SitUps, 30 SuperMans, 20 Hollow Rocks, 10 Mountain Climbers, in any time remaining- Max Wall Climbs. 3 Min Rest. 12 Min AMRAP - 5 V-Sit, 10/5 PushUp, 10 Hang Power Clean (60/40). 2 Min Rest. In 7 Mins - 1K Run, in any time remaining - Max DeadBall Over Shoulder (40/30)
Friday 27 Aug - 7 Min AMRAP - 5 Burpee PullUp, 10 WallBall
Skills WOD - 10 Min AMRAP- 1 Rope Climb, 5 HandStand PushUp, 10 Triple Under
Strength - Pause Back Squat
Thursday 26 Aug - 5:30am and 9:15am - Deck Chair Stairs. 12:30, 4pm, 5pm and 6pm - CFD!!!
For the morning sessions meet at the end of the esplanade at the top of the deck chair stairs. The workout is 10 stair runs. You can do more or less. If you bring kids to the 9:15am instead of stair runs you can do an Esplanade walk or run with a pram.
Assuming we get to reopen today CFD will have regular sessions at 12:30pm, 4pm, 5pm and 6pm. The CFD WOD is 2RM Hang Power Snatch then 3 Rnds - 500/400m Row, 15 Power Snatch (40/30). 3 Rnds - 30/20 Cals (Bike or Ski), 15 Knees To Elbows.
Wednesday 25 Aug - Park WOD - 5:30am, 9:15am, 4pm and 5pm
Location for 5:30am, 4pm and 5pm is Adventure Play Park, Cullen Bay.
Location for 9:15am is Botanic Gardens (at the water feature next to the carpark)
Bring water, sun protection and mask.
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