Monday 10 May - 5 Rnds - 30 sec Double Unders, 30 sec Rest. 5 Rnds - 30 sec WallBall, 30 sec Rest. 5 Rnds. - 30 sec - Atomic SitUp, 30 sec Rest

Strength - Back Squat

This Saturday we will WOD at Casuarina Beach (Yes, it is The Devils Mile!)

After the 8:30am we can go to De La Plage for breakfast and after the 4pm, Beers.

Sunday 9 May - Open Gym 10 - 11am

WOD - Partner or Solo - 100 Cal (any machine), 100 Mountain Climber, 100 Push Press (20/15), 100 Ring Row. Every Minute - 3 Burpee.

Doors open 10am. WOD starts 10:10am

Saturday 8 May - 12 Min AMRAP - 12 Dumbbell Clean & Jerk (20/15), 12 V Sit, 12 Reverse Lunge Step. 2 Min Rest. In 12 Mins - 1K Run, 1K/800m Row, 50 Double Under - In time remaining - Max Devils Squat. 2 Mins Rest. Every Minute On The Minute - 12 Mins - Odd - 10 Wall Ball, Even - Max Toes To Bar

Friday 7 May - 400m Run, 10 OverHead Squat (60/40), 300m Run, 20 OverHead Squat (50/35), 200m Run, 30 OverHead Squat (40/30)

 Skill - HandStand Walking. Strength - OverHead Squat

Thursday 6 May - Partner WOD - In 32 Mins - 120/100 Cal Row, 100/80 Cal AirBike, 80/60 Cal BikeErg, 60/40 Cal SkiErg, 100 Double Under. In time remaining AMRAP - 3 Strict PullUp, 3 Ring Dip

Wednesday 5 May - ‘Nate’ - 20 Min AMRAP - 2 Ring Muscle Up, 4 HandStand PushUp, 8 KettleBell Swing (32/24)

Skills WOD - 3 Rnd - 1 Min Pistol Squat, 1 Min Triple Unders, 1 Min Rest

Tuesday 4 May - 32 Min AMRAP - 30 Dumbbell Snatch (20/15), 30 MedBall Clean, 20 Dumbbell Push Jerk (20/15), 20 Slam Ball, 10 Dumbbell OverHead Squat (20/15), 10 DeadBall Squat Clean (60/40)