Saturday 25 Jul - ‘Partner WOD’ - 3 Rnds - 2 Min WallBalls, 30sec Rest, 2 Mins Toes Thru Rings, 30sec Rest, 2 Mins AirBike, 30sec Rest, 2 Min PushUps, 30sec Rest, 2 Min GHD Back Extensions, 30sec Rest

Friday 24 Jul - 100 SitUps, 80 KettleBell Swing (24/16), 70 Russian Twist (9/6), 60 Dumbbell Snatch (22.5/15), 50 Hollow Rock, 40 Hang Power Clean (50/35), 30 Toes To Bar, 20 DeadBall Over Shoulder (60/40), 10 Turkish GetUp (16/12)

Session times are 8:30am and 4pm

Thursday 23 Jul - 1-2-3-4-5 - Wall Climb, 12-14-16-18-20 - DeadLift (100/70), 30-40-50-60-70 - Double Under

Skills WOD - 6 Min AMRAP - 10m HandStand Walk, 20 Pistol Squat

Wednesday 22 Jul - 5 Rnds - 200m Run, 10 Back Squat

Tuesday 21 Jul - 3RM Press. 2RM Push Press. 1RM Jerk

Well done to Kwow and Val for taking out first and third at the weightlifting meet on Sunday.

It was one of the few Australian Weightlifting sanctioned competitions to be held this year.

Monday 20 Jul - 6 Min AMRAP - 15cal Row, 10cal AirBike. 2 Min Rest. 6 Min AMRAP - 15 WallBall, 10 PullUp. 2 Min Rest. 6 Min AMRAP - 15 Box Jump, 10 Devils Lunge (20/15). 2 Min Rest. 6 Min AMRAP - 15 Burpee, 10m Sled Push (80/60)

Sunday 19 Jul - Open Gym 2-4pm