Tuesday 5 Oct - WOD: 60 Front Squat, EMOM Including 3,2,1...Go! 5 x Box Jump

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Strength: 2RM Front Squat With a 3 Sec Pause In The Bottom Of Each Rep

Skills: 7 Min AMRAP - 1 Strict Muscle Up, 3 Strict HandStand Push Up, 6 Pistol Squat

Monday 4 Oct - In 35 mins: 30-25-20-15-10 Toes To Bar; 20-18-16-14-12 Single Arm Dumbbell Thruster; 10-8-6-4-2 Wall Climb; 5-4-3-2-1 Rope Climb, In Any Time Remaining - Max Cals

📸 danielarphoto

Sunday 3 Oct - 10 - 11am Open Gym and WOD

📸 danielarphoto

WOD - 8 Rounds: In 5 Mins 15/10 Cals, 50 Double Unders, 200m Run, 30 Lunge Steps, * rest in any remaining time

Saturday 2 Oct - 5 min WallBalls, 4 min Burpees, 3 min KB Swings, 2 min Sit Ups, 1 min Pull Ups, 2 min Sit Ups, 3 min KB Swings, 4 min Burpees, 5 min WallBalls, 4 min Burpees, 3 min KB Swings, 2 min Sit Ups, 1 min Pull Ups

📸danielarphoto

Friday 1 Oct - WOD - 100 Strict Press *every rest - 30 Double Unders; 150 Double Unders *every rest - 7 Strict Press. In Any Time Remaining - 16 V-Sit, 8 DeadBall Over Shoulder, 4 Wall Climb

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Thursday 30 Sep - 75/50 PullUps, 1K Run; 75/50 PushUps, 1k Run; 75 Sit Ups, 1K Run; 75 Squats, 1K Run; 100 Cal

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Wednesday 29 Sep - EMOM 3 Rounds - 6 Box Jump Over, Max Pistol Squats; EMOM 3 Rounds - 2 Rope Climb, Max Hollow Rocks; EMOM 3 Rounds - 4 Burpee Box Jump, Max Strict Pull Ups; EMOM 3 Rounds - 1 Muscle Up, Max Strict HandStand Push Ups

📸danielarphoto

Strength - Back Squat