Saturday 15 May - ‘Devils Mile’ - 400m Lunge Walk, 30 PushUp, 400m Broad Jump, 30 Squat, 400m OverHead Carry (20/15), 30 Burpee, 400m Bear Crawl

Both sessions tomorrow are at Casuarina Beach. 

We will go to breakfast at De la Plage after the 8:30am and have a couple of beers after the 4pm session. 

Bring plenty of water and sun protection. 

Friday 14 May - 3RM Hang Power Clean the 30 reps @50%. 2 Min Rest. 3RM Push Jerk then 30 reps @50%

Saturday we are taking it to the beach. Both the 8:30am and 4pm sessions will be at Casuarina Beach. 

Google Maps your way to Daribah Road Carpark, it’s a short walk to the beach from there. 

Thursday 13 May - Partner WOD - 12 Min AMRAP - 10/7 Cal AirBike, 10 Dumbbell Push Press (15/10). 12 Min AMRAP - 7 PullUp, 7x7m Shuttle Run. 12 Min AMRAP - 10 Cal Row, 7 Burpee Rower

Wednesday 12 May - In 30 Mins - 30 Clean & Jerk (60/40), 600m Run, 25 Back Squat (50/35), 600m Run, 20 Power Snatch (40/30). In time remaining establish 1RM of 1 Power Snatch, 1 Back Squat, 1 Behind the Neck Jerk

Tuesday 11 May - 4 Rnds - Every 2 Mins - 4 Wall Climb, Max Box Jump Over

Strength - Bench Press 

Skills/Gymnsatics WOD - 7 Min AMRAP - 1 Rope Climb, 3 Strict HandStand PushUp, 9 Hollow Rock

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