Sunday 19 Sep - 10-11am - Open Gym and WOD

 

WOD - In 38 Mins - 5 Rnds - 5 Roll Up Burpee, 10 Burpee Box Jump, 15/10cal Row. 2 Min Rest. 5 Rnds - 30sec HandStand Hold, 30sec Wall Squat Hold, 30sec Hollow Hold. 2 Min Rest. In any time remaining AMRAP- 10 Alternating Knee to Chest from L-Sit, 8cal Bike or Ski, 4 Wall Climb 

Saturday 18 Sep - 12 Min AMRAP - 1 Round of ‘Cindy’, 10 Double Unders *increase DU’s by 10 each round. 2 Min Rest. 12 Min AMRAP - 10 KettleBell Swing (24/16), 10 Goblet Squat (24/16), 10 Kneeling KettleBell Shoulder Press (12/8), 10m KettleBell OverHead Lunge (24/16). 2 Min Rest. 12 Min AMRAP - 20 Plate Ground To OverHead (20/15), 20 Hollow Rock, 20 Lateral Plate Hop, 200m Run

Friday 17 Sep - 10 Rnds - 3 MuscleUp, 6 Squat Snatch

The goals and PB board is ready for your submissions!

Strength - Squat Snatch

Thursday 16 Sep - 120/100 Cal Row, 120/100 Cal AirBike or SkiErg, 150 SitUps, 150 Mountain Climbers, 200 Double Unders, 200 Squats

Partition however you like

Wednesday 15 Sep - 15 Min AMRAP - 25 Toes To Bar, 50 Burpee, 75 WallBall

Strength - Press

Tuesday 14 Sep - OTM - 8 Mins - Odd - Max Strict HandStand PushUps into Max Kipping HandStand PushUps, even - Rest. OTM - 8 Mins - odd - Max Pistol Squats, even - Rest

Strength - Front Rack Lunge

Monday 13 Sep - ‘Christine’ - 3 Rnds - 500m Row, 12 b/w DeadLift, 21 Box Jump

Gymnastics WOD - 10 Min AMRAP - 3 Weighted PullUp, 5 Strict PullUp, 7 Kipping PullUp