Strength: 1 Power Clean, 1 Hang Squat Clean, 1 Jerk (Push or Split)
Thursday 23 Sep - Partner WOD: 10 min AMRAP - 250m Row, Sit Ups, 10 min AMRAP - 10 cal AirBike, Knees to Elbows, 10 min AMRAP - 200m Run, Box Jumps
Tessa and CFD ladies at her wedding night.
Best wishes on this wonderful journey!
Wednesday 22 Sep - Every 2 mins for 2 rounds - 10 box step up, max ring dips. 1min rest. Every 2 mins for 2 rounds - 10 box step up, max push up. 1 min rest. Every 2 mins for 2 rounds - 10 box step up, max V-sit
Skills WOD - 3 rounds, min 1 - 1 rope climb, min 2 - 10 pistol squat, min 3 - 5 handstand push up, min 4 - 5 strict toes to bar, min 5 - max triple unders, min 6 - rest
Sunday 19 Sep - 10-11am - Open Gym and WOD
WOD - In 38 Mins - 5 Rnds - 5 Roll Up Burpee, 10 Burpee Box Jump, 15/10cal Row. 2 Min Rest. 5 Rnds - 30sec HandStand Hold, 30sec Wall Squat Hold, 30sec Hollow Hold. 2 Min Rest. In any time remaining AMRAP- 10 Alternating Knee to Chest from L-Sit, 8cal Bike or Ski, 4 Wall Climb
Saturday 18 Sep - 12 Min AMRAP - 1 Round of ‘Cindy’, 10 Double Unders *increase DU’s by 10 each round. 2 Min Rest. 12 Min AMRAP - 10 KettleBell Swing (24/16), 10 Goblet Squat (24/16), 10 Kneeling KettleBell Shoulder Press (12/8), 10m KettleBell OverHead Lunge (24/16). 2 Min Rest. 12 Min AMRAP - 20 Plate Ground To OverHead (20/15), 20 Hollow Rock, 20 Lateral Plate Hop, 200m Run
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