Daily WOD results
4x[30s skip, 4x30s BB. Rotate, 10 hang retraction,
2x[2x10 woodchops, 8 OH lunge. 8 wall pushups, 10 monkey taps].
Stretch hip flexors and roll lats
8x[3 FSq 3 chins or 10 kips
5 rounds of
30s thrusters 43/30,
1 min rest then 3 mins
max BMU or C2B.
3x4 Sh 1) fwd run, 2) Bwd run 3) Skipping rope run.
2x[10 prone retractions, 20s HS hold or wall walkers, 10 alt prone knee to elbow, 10 heavy hinge KBS, 10DB pushup and extend] trigger etc to 15 mins
Build first then 5x[3 PP, HSW & DU practise
30 RSq 50/30,
20 FSq 50/30,
10 OHS 50/30,
Cutoff 18 mins
500 row or 12 Sh,
2x[10 broom dislocates, 5 hindu pushups, DD complex, 10s sumo squat],
2x[10 supermans or GHD ext, 2x6 BUKB SA press, 8 RDL Db]
Build to weights and heights, using small sets between 5-10 snatches, 4-8 Burpee BJ over
4x[30 skip 30s BB rotate]
2x[6 lying T twists, 5 Samsom stretch, 2x30s box pigeon stretch, 8 sissy squats, 8 prone/hang retractions,
6x[3 Chin, 4 Db G2O, 3 box squats mod weight
Partner FGB: EMOTOM for 3 rounds do:
sumo deadlift high pulls, 35/25
box jumps, 60/50
push presses, 35/25
Rest 1 min
3x[4 inchworms with side step, 10m bear crawl, 2min roll back and/or trigger shoulders], 2x[2x4 KB Bulgarian squats, 2x4rotate sexy mermaid, 2x8 BUKB Press
Build then 5x[2 clusters, 3 dips
WOD: Short Hall
4 rounds for time of:
• cleans, 3 reps 100/70.
• 8 Sh
• 20 kettlebell snatches, 1.5 pood, 10 each arm
• Rest 1 minutes
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.