Thursday 14 May - 10 Min AMRAP - 10 Cal Row, 10 Dumbbell Snatch (25/20), 10 KettleBell SumoDeadLift HighPull (32/24), 10 Plate Ground To OverHead (25/20)

Skills WOD - 3 Mins Max - Muscle Up, Double Under/Triple Under, HandStand PushUp, V Sit/Strict Toes To Bar. 2 Min Rest between efforts.
Yoga, 7pm, see you all there.

Wednesday 13 May - Run 1K, 30 DeadLift (100/70), 3 Wall Climb, 100 Double Unders, 20 DeadLift, 2 Wall Climb, Run 200m, 10 DeadLift, 1 Wall Climb

Strength - DeadLift
This Saturday we will be going to Casuarina Beach (8am & 3pm) to do the WOD 'Devils Mile'.
We do this one every year so if you have done it before you can now look forward to Saturday! If you have not had the pleasure don't miss out this weekend.
We will also be running this as a fundraiser for a good friend of Shaun and Erin. More info to follow about that but there will be a BBQ at both WOD's and beers after the 3pm 

Tuesday 12 May - 7 Min Up Ladder - Toes To Bar, Push Up, Box Jump

 Strength - Weighted PullUp, Turkish Get Up and Press

Monday 11 May - 3 Min AMRAP - 3 Clean & Jerk (60/40), 6 Over The Bar Burpee. 2 Min Rest. 6 Min AMRAP - 6 Clean & Jerk, 12 Over The Bar Burpee. 2 Min Rest. 1 Round - 12 Clean & Jerk, 24 Over The Bar Burpee

Strength - Power Clean & Jerk

Sunday 10 May - Open Gym 2-4pm

Thanks a billion to Adam for putting up our new pull-up bars!

Saturday 9 May - 'Team WOD' - 3x 200m Tyre Drag, 70 KettleBell Swing (24/16), 60 Dumbbell Snatch (20/15), 3x 500m Row, 70 KettleBell Snatch (24/16), 60 Dumbbell Shoulder To OverHead (20/15)

 

Good work May On Ramp!

Friday 8 May - 400m Run, 7 Ring PushUp, 1 Rope Climb, 400m Run, 7 Ring PushUp, 1 Wall Climb, 400m Run, 7 Ring PushUp, 1x 20m Sled Push

Strength - Bench Press and DeadLift