Sunday 1 May - 10 - 11 Open Gym & WOD

WOD: 3 Rounds - In 3 Mins: 200m Run, Max Goblet Squats; In 3 Mins: 250/200m Row, Max Dumbbell Hang Clean&Jerk; In 3 Mins: 15/10 Cals Bike or Ski, Max Bent Over Row

Saturday 30 Apr - WOD: 5 Rounds - 5 Wall Climb, 50 Double Under, 25 Sit Up; 5 Rounds - 4 DeadBall Over Shoulder, 20 Box Step Over, 15/10 Cals

Friday 29 Apr - WOD: AMRAP/Up Ladder - Rope Climb, Thruster

Strength: 2RM Hang Power Snatch, 2RM Hang Power Clean

Thursday 28 Apr - Partner WOD: 100 Cal Row, 100 Cal Bike or Ski, 1.2K Run, 400 Double Unders, 100 Plate Ground to OverHead

Wednesday 27 Apr - WOD: 3 Rounds - 3/5 Ring Dips, 10 V-Sit, 15 Box Jump, 20 Burpees, 25 Jumping Squat

Skills WOD: Practice HandStand Walking or HandStand Holds

Tuesday 26 Apr - WOD: 3 - 3 - 3 Back Squat

Skills WOD: Ring Muscle Up, HandStand Push Up, Dumbbell Squat Snatch, Bar Muscle Up, Triple Under, Pistol Squat

Monday 25 Apr - Hero WOD: 'WOOD' 5 Rounds - 400m Run, 10 Burpee Box Jump, 10 Sumo DeadLift High Pull, 10 Thruster

Sessions today: 8:30am & 4pm