Thursday 31 Mar - 12 Min AMRAP - 3 DeadLift (120/80), 6 Extra PushUp Burpee, 12 Jumping Squat. 5 Min Rest Then - 1K Run, 2 Min Rest, 1K Run

Wednesday 30 Mar - 5 Rnd - 5 Bar MuscleUp, 15 Squat Clean (50/35)

Strength - Back Squat

Tuesday 29 Mar - 15-10-5 - Shoulder To OverHead (60/40), 150-100-50 - Double Under, 15-10-5 - Box Jump (70/60)

Strength - Snatch Balance

Monday 28 Mar - 'Cindy' - 20 Min AMRAP - 5 PullUp, 10 PushUp, 15 Squat OR 'Mary' - 20 Min AMRAP - 5 HandStand PushUp, 10 Pistol Squat, 15 PullUp

Session times are 8am and 4pm. If you still need to do 16.5 then 7pm is the time to get it done.

Compare to 10 Dec

Sunday 27 Mar - Open Gym 2-4pm

 

Briefing times for 16.5 will be 2pm and 3pm

Saturday 26 Mar - Open WOD 16.5 - 21-18-15-12-9-6-3 - Thruster (43/29), Bar Facing Burpee

 Scaled Version  - 21-18-15-12-9-6-3 - Thruster (29/20), Bar Facing Burpee
Good luck Sammy with The 16.5 Blue Dinosaur Throwdown today (Saturday) on The Gold Coast. Here is the link to watch it live. You should be able to hear us cheer, despite the distance!

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