Friday 4 Mar - Mobility WOD OR Every Minute On The Minute, 30 Mins - Min 1 - Row 150m, Min 2 - AirBike 10 cal, Min 3 - 10 Burpee

Thursday 3 Mar - 3 Rnd - 40 sec Work/20 sec Rest - MuscleUp, Frog Stand/Head Stand, Double Unders

Strength - Back Squat and Front Squat
Pilates with Jess tonight at 7pm - FREE! $5 for non members

Wednesday 2 Mar - 3 Rnd - 300m Row, 30 WallBall, 30 PushUp, 30 Box StepOver, 30 V-Sit

Strength - Weighted PullUp

Tuesday 1 Mar - 9 Min Up Ladder 3, 6, 9 etc - Toes To Bar, Box Jump

Strength - Power Snatch, Weighted Dip

Monday 29 Feb - 5 Min AMRAP - 1 DeadLift (75/50), 1 Power Clean, 1 Front Squat, 1 Jerk

Strength - Back Squat and Front Squat, Clean & Jerk Complex

If you still need to complete 16.1 then 7pm is the time

Sunday 28 Feb - Open Gym 2-4pm

 

Open Gym is a good time to get Open WOD 16.1 done

Saturday 27 Feb - Open WOD 16.1 - 20 Min AMRAP - 7.5m OverHead Lunge (43/29), 8 Bar Facing Burpee, 7.5m OverHead Lunge, 8 Chest To Bar PullUp. Scaled Version 16.1 - 7.5m Front Rack Lunge (20/15), 8 Bar Facing Burpee, 7.5m Front Rack Lunge, 8 Jumping PullUp

Heats will start at 8am in the morning. Doors will open at 7:30am. The first people in the door will be put in the first heat. This will take a couple of hours to get everyone through so if you turn up at 9am you can jump in on a later heat (sleep in)!