Monday 18 Oct - WOD: 4 Rounds - 21 Box Jump, 15 Pull Up, 9 Handstand Push Up. In Time Remaining: 1 Power Snatch, 1 Squat Snatch

📸 danielarphoto

Sunday 17 Oct - 10 - 11am Open Gym and WOD

4 Rounds: KB Swing, DeadBall Squat Clean, Cals, DB Thruster; 4 Rounds: Wall Squat Hold, Plank Hold, L-Sit Hold, Hang; 4 Rounds: Jumping Squat, Flutter Kicks, Push Ups, Single Skips

Saturday 16 Oct - WOD: 40 - 30 - 20 - 10: KB front Rack Lunge, Cals, Box Step Up, Double Unders. In Any Time Remaining: 1 RM Front Squat

Friday 15 Oct - WOD: 100 Dumbbell Hang Power Snatch, 20 Pull Ups, 80 KettleBell Snatch, 20 Lunge Steps, 60 Slam Ball, 20 Sit Ups, 40 Plate Ground To Over Head, 20 Squats, 20 Power Snatch, 20 Push Ups

Thursday 14 Oct - Partner WOD: 10 x 200m Run, 10 x 20/15 Cal Row, 10 x 50 Double Unders, 10 x 20 Sit Ups

Wednesday 13 Oct - WOD: 7 Min AMRAP - 2 Rope Climb, 15 DeadLift, 20 Sledge Hits; 7 Min AMRAP - 4 Wall Climb, 10 DeadBall Squat Clean, 10 DeadBall On Shoulder Lunge Step

Gymnastics WOD: Pull Ups, Strict HandStand Push Up, Ring Dip

Tuesday 12 Oct - WOD: 0 -8 Mins - Press; 8 - 16 Mins - Push Press; 16 - 24 Mins - Push or Split Jerk

Skills WOD: Ring Dip, Pistol Squat, Hollow Rock, Frog Stand; Triple Unders