Monday 1 Mar - 50/35 cal (any machine) then 9-15-21-15-9 - Push Jerk (50/35), WallBall then 50/35 cal (any machine)

Strength - Snatch  

This weeks programming bought to you by Sammy

Sunday 28 Feb - Open Gym 10-11am

WOD - 4 Mins Work, 2 Mins Rest - 8 Sets 

Alternating between 

1. AMRAP 10 Cal Row, 10 Box Jump Step Down and 

2. AMRAP 10 Cal Bike or Ski, 10 Russian KettleBell Swing

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