Monday

"Benchmark Challenge Begins"

Tackle your chosen benchmark

Or

For Time:

10,25,50,25,10

Wall Balls

Ab Mat Sit-ups

Double Unders

Saturday

For Time

30 x Power Snatches (40/30)

30 x Toes to Bar

30 x O/H Squats (40/30)

30 x Pull-ups

400m

Friday

Hero WOD: "Nutts"

For Time:

10 x HSPU
15 x Deadlifts (110/75)
25 x Box Jumps (26/24")
50 x Pullups
100 x Wall Balls
200 x Double Unders
400m Plate Carry (20/15kg)

You have the option of doing it alone, or in pairs. If working with a partner, complete total reps between you, one person working at a time.

Thursday

AMRAP 9 Minutes:

3-6-9-12-15-18-21 etc

Thrusters (40/30)

Box Jumps (24/20")

Wednesday

For total time - 3 x Max Ring L-Sit
For total reps - 3 x Max strict Chin Ups

Then:

Death by Squat Clean (60/45)

1 in first minute
2 in second minute etc

**Please note**
Due to a private group booking there will be no 6:30pm WOD. All other classes will be as per timetable.