Friday 25 Mar - 3 Rnds - 1 Min MedBall Clean, 1 Min Dumbbell Push Press (15/10), 1 Min Goblet Squat (16/12), 1 Min Row, 1 Min PushUp, 3 Min Rest

Session times today are 8am and 4pm. At 4pm you can do the CFD WOD or 16.5

Thursday 24 Mar - EMOM - 3 Ring Dip, 2 Pistol Squat (add 2 extra pistol squat every minute). EMOM - 3 Box Jump, 2 HandStand PushUp (add 2 extra handstand pushup every minute)

Strength - Back Squat and Front Squat

EMOM = Every Minute, On The Minute

Wednesday 23 Mar - 3 Rnds - 10 Power Snatch (50/35), 200m Run. 3 Rnds - 10 OverHead Squat (50/35), 200m Run

Strength - Snatch Complex

Tuesday 22 Mar - 'Partner WOD' - 2 Rnd - 50 WallBall, 50 KettleBell Swing (24/16), 50 Dumbbell Snatch (20/15), 50 Toes To Bar

Strength - Back Squat and Front Squat
**Easter Timings**
Friday - 8am and 4pm (Open WOD or regular WOD at 4pm)
Saturday 8am and 4pm (Open WOD)
Sunday - 2-4pm (Open Gym including Open WOD)
Monday - 8am, 4pm and 7pm (7pm is for the Open WOD only)

Monday 21 Mar - 1 Min Work/1 Min Rest - 100 Push Press (40/30), 80 SitUp, 60 x 10m Sprint, 40 Dumbbell Power Clean (20/15), 20 Box StepUp, 10 Triple Unders

Sunday 20 Mar - Open Gym 2-4pm

 

If you need to do 16.4 come in any time between 2pm - 4pm today

Saturday 19 Mar - Open WOD 16.4 - 13 Min AMRAP - 55 DeadLift (102/70), 55 Wall Ball, 55cal Row, 55 HandStand PushUp

 Scaled Version - 13 Min AMRAP - 55 DeadLift (61/43), 55 Wall Ball (men - 9ft target, women 4kg wallball), 55cal Row, 55 PushUp (hand release)