Wednesday

5:30pm - SealfFit
6:15am, 5:30pm - WOD
6:30pm - Open Gym

AMRAP 20 minutes:

2 x Wall Walks
10 x O/H Squats (40/30)
15 x Burpees
20 x Toes to Bar

Tuesday

5:30pm Yoga

6pm & 6:30pm WOD:

21/15/9

Front Squats (40/30)
Pullups
KB Swings

Monday

'Aftermath'

5 RFT

10 x Snatches (40/30)
15 x HR Pushups
20 x Tyre Jumps

Saturday

"Sonnie"

Reverse Ladder

10,9,8,7...3,2,1

O/H Squats
Wall Walks

Friday

Partner WOD

As many reps as possible:

5 x minutes
1) Hang Clean & jerk 40kg
2) HR Pushups

5 x minutes
1) Hang Snatch 30kg
2) Pullups

5 x minutes
1) O/H Squats 20kg
2) Burpees

-1 x Bar between two athletes.
-Bar must remain off the ground for entire 5 minutes.
-Partners may swap exercises in set at any time.
-Rest 60 seconds between sets.
-Post total reps.