Saturday 27 Feb - 8 Rnds of ‘Cindy’, 800m Run, 6 Rnds of ‘Cindy’, 800m Run, 4 Rnds of ‘Cindy’, 800m Run, 2 Rnds of ‘Cindy’, 800m Run

‘Cindy’ is 5 PullUp, 10 PushUp, 15 Squat

Friday 26 Feb - 4 Rnds - 40 sec Box Jump, 20 sec Rest, 40 sec Kettle Bell Swing (32/24), 20 sec Rest. 2 Min Rest. 4 Rnds - 40 sec Row, 20 sec Rest, 40 sec Over The Rower Burpee, 20 sec Rest. 2 Min Rest. 4 Rnds - 40 sec Dummbell Squat Clean (22.5/15), 20 sec Rest, 40 sec Dumbbell Push Jerk, 20 sec Rest

Thursday 25 Feb - ‘Partner WOD’ - 100 cal Row, 80 cal AirBike, 60 cal Bike Erg, 40 cal Ski, 20x 200m Run

Wednesday 24 Feb - Seated Press - 3RM. Bench Press 2RM. 1RM HandStand PushUp

Tuesday 23 Feb - 15 Min AMRAP - 5 Chest To Bar PullUps, 10 V-Sits, 20 Double Unders

Skill - Freestanding Handstand PushUp 

Skills WOD - Tabata - 5 Rnds - L-Sit Hold, Top of Dip Hold, Pistol Squat Hold

Monday 22 Feb - In 10 Mins - 10 Rnds - 1 Power Clean (60/40), 2 Front Rack Lunge, 3 Shoulder To Over Head, in any time remaining - Max Dips. 3 Min Rest. In 10 Mins - 10 Rnds - 1 Dumbbell Power Clean (22.5/15), 2 Front Rack Lunge, 3 Shoulder To OverHead, in any time remaining - Max HandStand PushUps

Sunday 21 Feb - Open Gym 10-11am

Open Gym timings have changed. 

Come in and do the posted WOD with a coach or do your own thing.

WOD - 5-4-3-2-1-2-3-4-5 Minutes of Calories. Swap machines every set. 1 Min Rest Between Sets.