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WARM-UP
2x[60s skip, 30s BB, 2x8 adductor activates, 30s deep squat, 12 alt lunge and SA press, 2x10 hip hikes WOD Partner WOD. 34 min stations for time. One does one station then swaps, and partner completes next one... 1) 10 Wwipers 45/30 + 10 pushups 2) 2 rounds of Cindy, 3) 10 CTB + 10 bar jump burpees, 4) 10 T2Db + 4 Sh 5) 10 DWB + 6 Sh MB carry.
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WARM-UP
2x[400 row, 4 paused Spider-Man's, 5 rollover and stand, 5 yoga pushups, 10s chin over bar hold, 8 prone knee to elbow] STRENGTH 5x[3 bench press, 1 rope climb WOD: 5 rounds for time: 10 KBS 24/16 4Sh farmers carry 15/10 plates, 10 ring pushups, 15 situps cutoff 15 mins WARM-UP
16 Sh 2x[12 dead bugs, 8 SL glute raises, 8 band retractions, 2x10 Db woodchops]. 2x[10 GHD extn, 10s ring hold, 2x6 Bulgarian Sq, 3 cat skins STRENGTH 5x[3 RSq, max FHS hold, 3 dips WOD 1) 9 min AMRAP of 3 DL 125/85, 6 BJ 70/60, 9 HSPU Rest 1 min then 2) 3 min AMRAP 60 DU, 6 Sh. Score is total reps WARM-UP
2x[6 Sh, 5 inchworms with pushup, 5 Ring rollouts, 5 rollover to hammie stretch]. 2x[4 2xT's, 8 prone retractions, 6 banded DL STRENGTH 6x[3xDL 3xchins. Inc weight every 2 lifts WOD: For time 30xHCl, 30 BFburpees, 20xOH lunge, 20 BF burpees, 10xPSn, 10 BF burpees. Use 45/30 all bar work 17min cutoff Complete as many reps as possible in 7 minutes of:
•3 thrusters 45/29 •3 chest-to-bar pull-ups •6 thrusters •6 chest-to-bar pull-ups •9 thrusters •9 chest-to-bar pull-ups •12 thrusters •12 chest-to-bar pull-ups •15 thrusters •15 chest-to-bar pull-ups •18 thrusters •18 chest-to-bar pull-ups This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. Option 2 Strength 7x2 Sq Cl WOD: 7min AMRAP 12C row 10 T2B 8 DL 80/50 6 Chins 4 pushups 2 Sh |
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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