Saturday 26 Nov - 'Nutts' - 10 HandStand PushUp, 15 DeadLift (110/70), 25 Box Jump, 50 PullUp, 100 WallBall, 200 Double Under, 400m Weighted Run (20/15)

Compare to 15 Jan

Friday 25 Nov - 2 Rnds - 40 Double Under, 10 Turkish GetUp (16/12), 200m Med Ball Run

 Strength - Snatch Balance

Thursday 24 Nov - 3 Rnds of 'Mary' - 5 HandStand PushUp, 10 Pistol, 15 PullUp then Run 2k

Wednesday 23 Nov - 4 Min AMRAP - 10 Jumping Squat, 5 Clapping PushUp

Strength - Power Clean

Tuesday 22 Nov - Tabata Sets - Dumbbell Squat Clean Thruster (15/10), Burpee, Toes To Bar, WallBall

8 rounds of each exercise. 1 round is 20 seconds of work followed by 10 seconds of rest. Score is total  reps. 

Sunday 27th November is The Variety Santa Fun Run. It is 2k and starts at Mindil Beach at 5:30pm. Click here to register. It costs $30 but that includes your Santa suit. We did it last year and it was fun as! So register now, don't miss out!

Monday 21 Nov - 4 Rnds - 10 SuperMan into V-Sit, 10 Inverted Burpee, 10 Jumping Split Lunge, 10m Plank Walk

Gymnastics WOD!

Sunday 20 Nov - Rest Day

Aaron with last weeks On Ramp group

The gym is closed today for a Self Defence Course. See you all Monday!