Saturday 14 Jan - 'Partner WOD' - 1.2k Run, 1k Row, 200 KettleBell Swing (24/16), 200 SitUp, 100 OverHead Lunge Walk (20/15), 50 Box Jump, 50 Dumbbell Press (15/10), 50 Burpee

 Working with a partner one person does the reps while the other rests. Complete in any order and partition as required.

Friday 13 Jan - 60 OverHead Squat (40/30) with a 15 Double Under penalty for every rest

 Compare to 8 Sep
Strength - Thruster

Thursday 12 Jan - 2 Rnds - 100 Double Under, 3 Wall Climb, 6 Jumping Squat, 9 V Sit, 12 Pistol

Wednesday 11 Jan - Skills Day

 Today we will work on the more technical movements - Muscle Ups, HandStand Push Ups and 1 Legged Squats just to name a few. If there is anything in particular you are working on, or would like instruction on, today is the day.

Tuesday 10 Jan - 21-18-15-12-9 - Power Snatch (50/35), WallBall, Knees To Elbows

 

Monday 9 Jan - 3 Rnds - 200m Farmers Carry (15/10), 50 Squat

Strength - Push Press and Front Squat

Sunday 8 Jan - Open Gym 2-4pm

Jarrod and Caroline training at CF Houston this week!!

Reminder there is a Weightlifting Comp at CFD on Australia Day - Use the Open Gym time to practice your Snatch and Clean & Jerk