Term 1 Week 9 WOD AMRAP in 10:00 10 kettlebell deadlifts 200-meter run SKILL: 3x 5 single-leg deadlifts each arm 10 dumbbell rows each arm Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [email protected]

Term 1 Week 8 WOD AMRAP in 10:00 10 goblet squats, 4 x 25-meter shuttle sprint 10 goblet squats, 4 x 25-meter shuttle sprint SKILL Handstand Practice Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [email protected]

Term 1 Week 8 WOD EMOM for 12:00 First – 7 push presses Second – 0:30-1:00 plank SKILL: 3x 100-meter waiter’s carry 10 strict toes-to-bar or hanging leg lifts Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [email protected]

Term 1 Week 7 WOD AMRAO in 8:00 2 broad jumps 6 power cleans 8 box jumps 16 mountain climbers SKILL: 3x 10 knees-to-elbows or best effort 10 straight-legged sit-ups 10 hollow rocks Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [email protected]

Term 1 Week 7 WOD 5 rounds w/partner, not for time One person working at a time 10 push presses 10m wheelbarrow walk Switch SKILL: 3x 1:00 – T-plank each side 5-10 strict pull-ups or ring rows Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [email protected]

Term 1 Week 6 WOD AMRAP in 15:00 15 front squats 30 mountain climbers 200m run SKILL: 3x 100-meter farmer’s carry 0:30-1:00 hollow hold Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [email protected]