Thursday 10 Sep - 21-15-9 - Dumbbell Snatch (20/15), Squat, KettleBell Swing (32/24), Squat

Strength - Barbell Complex
Yoga is On Tonight, 7pm

Wednesday 9 Sep - 3 Rnd - 3 Wall Climb, 1 Rope Climb, 6 HandStand PushUp, 1 Rope Climb, 9 PushUp, 1 Rope Climb

Skills WOD - 12 Min AMRAP (for quality) - 3 Forward Roll, 6 Inverted Burpee, 9 Ring Dip

Tuesday 8 Sep - 15-10-5 - Thruster(50/35), 75-50-25 - Double Under, 15-10-5 - Toes To Bar

 Strength - Bench Press

Monday 7 Sep - 20 Min Ascending 'Amanda' AMRAP - 5,5,7,7,9,9,11,11 (and so on, adding 2 reps each round) - MuscleUp, Snatch (60/40)

 Strength - Snatch Grip DeadLift

Sunday 6 Sep - Open Gym 2-4pm

Sammy and her winning team from the CF Never Quit comp last Sunday. The others didn't stand a chance against these four!

Saturday 5 Sep - 2 Rnds - 2 Min WallBall, 2 Min Rest, 1 Min Wall Ball, 1 Min Rest, 30 Sec Wall Ball. 90 Sec Rest. 2 Min Hang Power Clean and Jerk (50/35), 2 Min Rest, 1 Min Hang Power Clean and Jerk, 1 Min Rest, 30 Sec Hang Power Clean and Jerk. 90 Sec Rest. 2 Min Calories (Rower or AirBike), 2 Min Rest, 1 Min Calories (Rower or AirBike), 1 Min Rest, 30 Sec Calories (Rower or AirBike). 90 Sec Rest

Haley and Mark wodding their way around Europe

Friday 4 Sep - In 10 Mins - 400m Farmers Carry (24/16) then AMRAP - 7 Burpee Box Jump Over, 7 Ring PushUp

 

Strength - Snatch Complex