Daily WOD results
2x[4 Sh rotates, 5 cat cows, 6 lunge with side broom stretch, 20 MB russian twists, 8 scorpions, 8 reverse squats],
45s HS hold accumulate,
45s Goblet squad hold accumulate
6x[2 press, 4 pistols.
3 rounds of
6 thrusters 60/45,
2 rounds of
1 round of
24 HCL 60/43,
Cutoff 22 mins
2x[20 chest passes, 2x10 twist passes, 2x5 over-under passes].
5 Samsom stretch, 10m bear crawl, 20s relaxed squat.
2x[10 hang retn, 10 GHD extn, 5 ring rollouts, 8 banded DL]
Build then 3x3 Sn DL, 2x3 SDL, 1x3 DL. Do a set of 2RM chins between sets
30m each of:
suitcase carry LH 24/16,
waiters walk LH,
suitcase carry RH,
waiters walk RH,
10 Sh 10 paused prone retractions, 8 Sh 10 paused hang retractions. 6 Sh 10 core rocks or leg lifts, 4 Sh 10 weighted Glute lifts, 2 Sh 10 paused goblet squats. 5 cat skins, 12 wall or hip walkers.
6x[3FSq, 3 HSPU
12 min AMRAP
8 PP 50/35,
8 KBS 32/24
2x[500 row negative split, 4 inchworms, 4 rotations sexy mermaid, 30s thoracic stretch over roller,
Banded shoulder mobility complex
FSq 2x8, 2x6, 2x4, 2x2, 2x1.
3 dips between last 5 sets
Partners One round each for a 24 min amrap:
2 burpee BJ,
2 SqCl 50/35,
Every 2 rounds add 2 reps to both
Every 3 rounds do 50DU each
3x[20 sq MB passes, 20s relaxed squat, 2x8 fire hydrant, 8 hip ext (on bench),
2x8 hip hikes (off mats, 10s HShold or 12 wallwalkers)
Trigger and mobilise adductors and hamstrings
Build to heaviest weight for complex:
Hang snatch + Snatch + 2xOHS
BIRT: 11 RFT
29m Shuttle run (every 3rd one run 2Sh)
10 thrusters 20/15kg
Daily WOD and Results
This 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.