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WARM-UP
3x[60s skip, 30s BB, 2x8 adductor activates, 30s HS hold, 12 alt lunge and SA press, 6 paused Gob Squats. STRENGTH Build to max 3RM RSq WOD Partner WOD. 30 min Alt stations for time ie One does one station then swaps, and partner completes next one... 1) 80 DU + 10 pushups 2) 2 rounds of Cindy, 3) 10 HSPU + 8 Sh, 4) 15 T2Db + 10 burpees 5) 30 WB + 10 Ball slams. WARM-UP
2x[4 junkyards (partners), 4 paused Spider-Man's, 5 rollover and stand, 5 dive bombers, 10s chin overbar hold, 8 prone knee to elbow] STRENGTH 5x[3 bench press, 1 rope climb, 6 pistols WOD 5 rounds for time: 4Sh farmers carry 15/10 plates, 10 ring pushups, 20 situps cutoff 15 mins WARM-UP
16 Sh 2x[2 dead bugs, 8 SL glute raises, 8 band retractions, 2x10 Db woodchops]. 2x[10 GHD extn, 10 prone retn, 6 RDL STRENGTH 5x[3 DL, max FHS hold, 3 dips1) WOD PART 1) 9 min AMRAP of 3 DL 125/85, 6 BJ 70/60, 9 T2B Rest 1 min then PART 2) 3 min AMRAP of 4 bar burpees, 4 Sh. WARM-UP
2x[3 Samsom stretch, 5 inchworms with pushup, 5 Ring rollouts, 5 cat skins]. 2x[4 rig squat, 8 prone retractions, tricep trigger 90s STRENGTH 6x[3xPSn 3xchins. WOD 30xHCl, 30 Chins, 20xOH lunge, 20 CTB, 10xPSn, 10xBMU (ring dips). Use 45/30 all bar work 12min cutoff WARM-UP
2x[8 Sh, 30s relaxed squat, 2x30s lizard stretch, 20 mountain climbers paused every 5, 2x4 large arm circles 2x[4 rig squats, 50 skips, 10s HS hold, 10 PP STRENGTH Build to Thruster weight, then do 3x[3 thrusters, 15 DU WOD: 17.5 10 RFT of: 9 Thrusters 43/29kg (29/20kg) 35 DU 40:00 time cap |
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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