Thursday 15 Apr - Partner WOD - In 35 Mins - 400m MedBall Carry, 50 WallBall, 400m Dumbbell Carry (15/10), 50 Box StepUp, 400m Suitcase Carry (24/16), 50 KettleBell Swing, 400m Plate OverHead Carry (20/15), 50 Devils Plate Ground To OverHead. In any time remaining - Row

CFD’s resident triathletes, Nat and Daf.

Wednesday 14 Apr - 100 Press (20/15), 3 Rope Climb, 80 Atomic SitUp, 3 Rope Climb, 60 Dumbbell Push Press (15/10), 3 Rope Climb, 40 Russian Twist (20/15), 3 Rope Climb, 20 Hand Release PushUp, 3 Rope Climb

Tuesday 13 Apr - 3 Rnds - 400m Run, 20m HandStand Walking, 20 PullUp

Skills WOD - 20 Pistol Squat, 10 Strict HandStand PushUp, 5 Strict Toes to Bar

Monday 12 Apr - AirForce WOD - 20 Thruster (40/30), 20 Sumo DeadLift High Pull, 20 Push Jerk, 20 OverHead Squat, 20 Front Squat. Every Minute do 4 Burpees

Strength - 1 Thruster, 1 Front Squat, 1 Push Jerk

Sunday 11 Apr - Open Gym 10-11am

WOD - 5 Rnds - 20/15cal Row, 20m Sled Push, 10x Burpee 10m Shuttle Run, 5cal AirBike/SkiErg, 200m Plate OverHead Carry

Saturday 10 Apr - In 40 Mins - 10 Box Step Over (22.5/15), 5 Wall Climb, 1K Run, 20 Burpee PullUp, 4 Wall Climb, 800m Run, 30 Sledge Hits, 3 Wall Climb, 600m Run, 40 Dumbbell OverHead Lunge (22.5/15), 2 Wall Climb, 400m Run, 50m Sled Push (90/60), 1 Wall Climb, 200m Run. In any time remaining - AMRAP - 10 MedBall Clean, 15 Hollow Rock

Friday 9 Apr - ‘Hope’ - 3 Rnds - 1 Min - Burpee, 1 Min - Power Snatch (35/25), 1 Min - Box Jump, 1 Min - Thruster (35/25), 1 Min - Chest to Bar PullUp, 1 Min - Rest

 Gymnastics Strength - 1RM PullUp, 1RM Dip