Thursday 13 Jan - WOD: "The Ghost" 6 Rounds - 1min Rowing, 1min Burpees, 1min Double Unders, 1min Rest; then 1K Run,

Wednesday 12 Jan - WOD: 50 DeadLift, 40 Front Squat, 30 Push Jerk, 20 Sumo DeadLift HighPull, 10 Power Snatch

Skills WOD: Handstand Hold/Handstand Walking Practice

Strength: 1RM Dumbbell Snatch

Tuesday 11 Jan - WOD: 2 Rounds - 50 Squat, 7 Muscle Up

Static Holds: 3 Rounds - 40 sec Hang, 20 sec Rest, 40 sec Squat Hold, 20 sec Rest, 40 sec Top of Dip Hold, 20 sec Rest

Muscle Up Warm Up: OTM - odd: 1 Strict Pull Up, 3 Kipping Pull Up; even: 1 Strict Dip, 3 Kipping Dips

OTM - 5 Unbroken Low Ring Muscle Up Transition

Monday 10 Jan - WOD: 400m Suitcase Carry, 40 KettleBell Snatch, 40 KettleBell Thruster, 400m Plate Over Head Carry, 40 Russian Twist, 40 Plate Bent Over Row

Strength: 5 RM Bench Press

Sunday 9 Jan - 10 - 11am Open Gym and WOD

📸 danielarphoto

WOD: Up Ladder - Cals, Ring Row, Push Up, Box Step, MedBall Clean

Saturday 8 Jan - WOD: 50 - 40 - 30 - 20 - 10 Sit Ups, Lunge Steps, Press, Toes Thru Rings, Mountain Climber

📸 danielarphoto

Friday 7 Jan - WOD: 10 - 1 Power Clean, Push Jerk

📸 danielarphoto

Skills: HandStand Walking Practice, Pistol Squat Practice, Triple Under Practice

Strength: 2 RM Power Clean & Jerk