Saturday 24 Oct - Partner WOD - 1K Farmers Carry (24/16), 1K Row, 200 Wall Ball, 200 SitUp, 1K Row, 1K Farmers Carry

Friday 23 Oct - 12 Min AMRAP - 12 Squat, 12 Atomic SitUp, 12 Jumping Split Lunge, 12 Hollow Rock

 Strength - Back Squat

Thursday 22 Oct - ‘Death By’ - AirBike (add 2 cals each minute), 10m Shuttle (add 2 reps each minute), Row (add 2 cals each minute), Double Unders (add 10 reps each minute)

Wednesday 21 Oct - ‘DT’ - 5 Rnds - 12 DeadLift (70/50), 9 Hang Power Clean, 6 Push Jerk

Strength - 3 DeadLift, 2 Hang Power Clean, 1 Push Jerk

Tuesday 20 Oct - In 24 Mins - 50 SitUp, 200m Farmers Carry (24/16), 40 Box Jump, 200m Farmers Carry (20/15), 30 PushUp, 200m Plate OverHead Carry (20/15), 20 Toes To Bar, 200m MedBall Carry, 10 Burpee, 200m Run. In any time remaining- Max DeadBall Over Shoulder (60/40)

Strength - Turkish Get Up

Monday 19 Oct - 15 Min AMRAP - 5 Strict HandStand PushUp, 10 Kipping HandStand PushUp, 5 Strict PullUp, 10 Kipping PullUp, 5 Press (40/30), 10 PushPress

 

Gymnastics Strength - HandStand PushUp and PullUp

Sunday 18 Oct - Open Gym 2-4pm

Mel’s stretching sessions are back on this Open Gym. 

Alternatively come in and do your own thing, work on a lift, practice a skill, catch up on a wod.