Tuesday 18 May - 12 Min AMRAP - 2 Rope Climb, 16m Dumbbell OverHead Lunge (20/15), 16 Box Step Up (20/15), 16/12cal Row

Strength - Snatch Balance and Muscle Snatch

Monday 17 May - In 4 Mins - 400m Run, Max Distance HandStand Walk. 1 Min Rest. In 4 Mins - 400m Run, Max L-PullUp. 1 Min Rest. In 4 Mins - 400m Run, Max Triple Under. 1 Min Rest. In 3 Mins - 200m Run, Max Distance HandStand Walk. 1 Min Rest. In 3 Mins - 200m Run, Max L-Sit PullUp. 1 Min Rest. In 3 Mins - 200m Run, Max Triple Unders

Sunday 16 May - Open Gym 10-11am

Door open @10am. WOD starts @10:10am

WOD - ‘Double Tabata’ - Bike Erg, PushUps, Row, SitUps, AirBike, Squats.

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