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10 SH, 10 paused prone retractions,
8 Sh, 10 Paused hang retractions, 6 Sh, 10 core rocks, 4 Sh 10 weighted hip extensions, 2 Sh, 10 goblets Squats, 4 Cat skins, 12 wall walkers. Strength 2x[6 RDL, 6 Bent over rows, 8 ring rows. 5x[5 DL, 3 Chinups] Last 3 sets are max WOD 4 rounds of: 8 Sh 12 Oh walking lunges 45/30 12 T2B 12 alt pistols Cutoff 18mins If finish under 10 mins then do 2min amrap of RSq 45/30
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Row or run 400m,
4x[30s BB rotate, 4 cat-cows, Samson stretch with broom to side 2x[10 dead bugs. 12 walking lunges Db, 8 walking pushups Strength Choose 3 skills from levels that you need to work towards WOD - Partner up for a chipper 10 m wheelbarrow each 20 Db burpee BJ 60/50cm 15/10kg 10 m wheelbarrow each 30 BMU (or 40 CTB or 50 chins) 10 m wheelbarrow each 40 DWB 9/6 10 m wheelbarrow each 50 Snatches 60/40 20 min cutoff
12 Sh - 2 fwd 1 bwd.
10 Supermans, 10 Core pumps 10 Adductor activates, 2x10 hip hikes, 30s relaxed squat 2x[12 OH lunge, 2x8 Blugarian Split Squat, 4 rig squats Strength 3x[2 paused OHS, 10s HS hold Kick up Build to a 3RM OHS with 4x8 alt pistols WOD 21-15-9 of: HSPU KBS 32/24 2min rest then max HS walk - best of 3 attempts Do wall walkers for scale Partner:
15 MB squat passes each 5 junkyards each 15 Kneeling OH MB passes 15 back to back twist MB throws 15 situp passes Trigger until 20mins Strength 3x[5 bent over rows, 5 MU bench dips 5x[3 DL or SDL, 5 weighted pushups WOD: Thanks to RAW Strength for this WOD. 12 min Progression Ladder of 1 PCl 45/70 1 WB 9/6 5 DU Every round increase by 1PCl, 1WB and 5DU.
I can't decide on a WOD, so thought I would combine two... Australian Hero WOD McDonald and Galagher with USA Hero WOD DT. It's partner up, toughen up and get them done time!
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Daily WOD and ResultsThis page is updated daily with the results being a direct photograph of our whiteboard at the gym. PLEASE MAKE SURE YOUR SCORE IS RECORDED BEFORE LEAVING YOUR WORKOUT so we can keep an accurate record of your workouts. Archives
December 2018
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