Wednesday 17 Nov - WOD: 7 Min AMRAP - Deadlift (every break do 10 over bar burpees, including 3,2,1....go!); Core Finisher: L-Sit Hold, Plank Hold, Side Plank Hold

📸 danielarphoto

Skills WOD: 4 Rounds of 1 Rope Climb, 10m HandStand Walk, 10 Pistol Squat

Tuesday 16 Nov - Partner WOD: 5-1 Wall Climbs, 5-1 Ring Dips, 10-1 Push Ups, 10-1 Hollow Rocks, 10-1 Box Jumps, 15-1 Lunge Steps; Max Cals In Any Time Remaining

📸 danielarphoto

Monday 15 Nov - WOD: 15-12-9 -5-3 Thruster, Pull Up

📸 danielarphoto

Strength: Complex - 1 Squat Clean, 1 Thruster, 1 Push or Split Jerk

Sunday 14 Nov - 10 - 11am Open Gym and WOD

AMRAP: 200m Run, 150m Row, 100 Double Unders, 50 Mountain Climber; TABATA: Goblet Squat, Dumbbell Push Jerk, Plate Sit Up; In 12 mins: 40/30 Cal Ski or Bike, 30 WallBall, 30 Box Jump Over. In Any Time Remaining: Burpees

Saturday 13 Nov - WOD: 20 DeadLift, 400m Run, 20 KB Swing, 400m Run, 20 OverHead Squat, 400m Run, 20 Burpee, 400m Run, 20 Pull Up, 400m Run, 20 Box Jump, 400m Run, 20 DB Squat Clean, 400m Run

📸 danielarphoto

Friday 12 Nov - WOD: Up Ladder - Strict Pull Up, Box Step Up, Clapping Push Up

📸 danielarphoto

Strength: 3 RM Back Squat, 3 RM Press

Thursday 11 Nov - Workout: 2Km Run, 2.5/2 Km Row (partition however you like); AMRAP: 30 Double Unders, 20 MedBall Clean, 10 V-Sit

📸 danielarphoto