Friday 9 Mar - 3 Min - PushUps, 2 Min Rest, 3 Min - Strict PullUp, 2 Min Rest, 1 Min - SitUps

Skill - HandStand Walking.

 Strength - Bench Press
5:30pm is 18.3

Thursday 8 Mar - 50cal AirBike, 40 Squat, 30 Jumping Squat, 20 Pistol Squat, 10x 20m Shuttle Run, 50cal Row

Wednesday 7 Mar - 10 Rnd - 2 MuscleUp, 2 DeadBall Clean (60/40), 2 Wall Climb, 2x 10m Farmers Carry (32/24), 200m Run

Tuesday 6 Mar - 5 Min AMRAP - 5 Knees To Elbows, 5 HandStand PushUp. 2 Min Rest. 5 Min AMRAP - 5 Power Snatch (60/40), 5 OverHead Squat (60/40)

Strength - OverHead Squat

Monday 5 Mar - 30-20-10 - Ball Slam (10/5), Dumbbell PushPress (15/10), Box Jump Over

Strength - DeadLift

Sunday 4 Mar - Open Gym 2-4pm

Get Open WOD 18.2 done during Open Gym

Free Intro Session 10am

Saturday 3 Mar - Open WOD 18.2

Another great workout to continue on our open journey!

The dumbbell weight for ladies is 15 (not 16). The scaled dumbbell weight is 15/10. 

Briefing will be at 8:30am, 10am and 4pm