Wednesday 7 Oct - 16 Min AMRAP - 5 Dumbbell Press (22.5/15), 10 Dumbbell Push Press, 15 Dumbbell Push Jerk, 30 SitUp

Skills WOD - 4 Min HandStand Walking, 4 Min Legless Rope Climb, 4 Min Weighted Pistol Squat

Tuesday 6 Oct - 10 PullUps, 20 Front Squats (50/35), 10 Chest To Bar PullUps, 20 Back Squats, 10 Bar Muscle Ups, 20 OverHead Squats

 

Strength - Squat Complex

Monday 5 Oct - 3 Rnds - 200m Run, 15 Box Jump, 15 WallBall, 250m Row, 15 Box Step Up, 15 MedBall Clean

Strength- Weighted Step Up

Sunday 4 Oct - Open Gym 2-4pm

 Mel is running stretching sessions at Open Gym today. 

First one kicks off at 2:15pm, next one at 3pm.

Bring a mat if you have one.

Saturday 3 Oct - 50 Dumbbell Snatch (22.5/15), 50 Dumbbell OverHead Squat, 50 KettleBell Swing (32/24), 50 Goblet Squat, 50 Thruster (40/30), 50 Sumo DeadLift HighPull. Every 5 Mins - 1 Min AMRAP Burpees.

 

Friday 2 Oct - 12 Min AMRAP - 5 HandStand PushUp, 10 Pistol Squat, 15 DeadLift (90/60), 20 Double Under

 Strength - OverHead Squat

Thursday 1 Oct - ‘Partner WOD’ - In 35 Mins - 150cal Air Bike, 100cal Row, 75x 10m Shuttle Run, 50cal SkiErg. In any time remaining Max distance DeadBall Carry (60/40)

One partner works, one rests, swap every minute.