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WARM-UP
2x[20 MB passes, 20 mountain climbers, 20 OH MB pass, 4 junkyards, ]. 2x[8 cat-cows, 8 hip flexor lifts, 2x6 BUKB Arnie Press, 4 rig squats] STRENGTH 5x[5 OHS, 4 pistols] Build 1st 2 sets, WOD 8 Min AMRAP: 4 HCL 70/45, 8 BBJO
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WARM-UP
12 Sh every 4th backwards, 30s broom throughs, 60s BB, 30s active hang, 2x[2x10 woodchops, 6 sotts press. 8 wall pushups, 10 monkey taps]. STRENGTH Burgerner 6x[3 HSn, 3 Chins/CTB WOD 5 rounds of 30s thrusters 43/30, 30s rest, 30s DU, 30s rest. 1 min rest then 3 mins max BMU or C2B. 14mins Score is total reps WARM-UP
8 Sh Rotate evens 2x[4 rollover to hammie stretch, 12 alt deadbugs, 10 alt prone knee to elbow] 2x[5 yoga pushups, 20s HS hold or wall walkers, 10 heavy hinge KBS] STRENGTH Build first then 5x[3 DL, HSW practise WOD: For time 40 WB 9/6, 40 KBS 24/16, 30 RSq 50/30, 30 chins, 20 FSq 50/30, 20 situps, 10 OHS 50/30, 10 BF burpees. Cutoff 18 mins WARM-UP
500 row, 2x[10 broom dislocates, , DD complex, 5 hindu pushups, 10s sumo squat], 2x[10 core pumps, 2x6 BUKB SA press, 8 kips] STRENGTH: 4x3 FSq WOD 18.1 or 12 min AMRAP 8 Sh, 6 HSPU, 4 BMU, 2 Rope climbs WARM-UP
4x[30 skip 30s BB rotate] 2x[6 lying T twists, 4 Samsom stretch, 2x30s box pigeon stretch, 8 sissy squats, 8 prone/hang retractions, STRENGTH 6x[3 Chin, 4 Db G2S, HSW or Rope WOD: Partners 3 Rounds of EMOTM alt: PSn 35/25, Row Cal, Thrusters 35/25, Db HCl 22.5/15, SDHP 35/25, Rest |
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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