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Ashoo's B'day WOD
19 Sh buy in then 3 rounds of: 20 situps, 20 KBS 32/24, 20 BJ overs, 57 Cal row buy out, WARM-UP
2x[8 Sh rotate evens. 20s relax squat, 5 wall squats] 2x[10xtyre passes use hips, 2x8 SL hip raises, 2x6 SLDL STRENGTH 5x[3 PSn, 3 BP WOD 24 min Amrap: Teams of three alt rounds: 1) 4 Thrusters , 6 bar burpees 2) 6 HCl 4 Wwipers 3) 4 Snatches 6 SH 4) 6 DL 4 S2O use 60/40 for all bars WARM-UP
500 row, 2x[ 4 Cossack stretch to squat, 8 Dead bug, 6 Prone leg lifts - floor or rings, 8 weighted hip extension] 2x[2x6 SAKBP, 4 rig squats, 2x6 hip flexor lifts STRENGTH 4x[3 OHS, 4 pistols WOD 45/15 - 30/10 - 15/5 WB 9/6 OHS 50/35. Cutoff 12:00 WARM-UP
12 Sh, 2xDD complex, shoulder flexion stretch either with bands or use bar, 60s hammie stretch or hip flexor stretch against wall. 2x[5 paused goblet squats, 2x4 T's, 5 strict t2B STRENGTH 3x5 box front squats. 5x[3 FSq. 10-15GHD] Build so last 3 sets are max WOD Strict chipper: 2 rounds of 25 strict chin-ups, 6 Sh, 25 strict ring dips, 6 Sh. Cutoff 16 mins. Scale with band to make cutoff! Sorry about the results guys. My photo came out too blurred to put it in, so this is all I have...  WARM-UP
2x[60s skip, 8 scorpions, 4 inchworms up and back, 10 probe retn] 2x[3x5s paused pushups, 10 hang retraction, 2x6 glute extn, 8 Good mornings, STRENGTH 5 mins to build then EMOTM for 10 mins alt 2xDL, 3 Chins. WOD Masters Qual 3. 2 RFT: 10 DL 143/102 20 DHSPU 11cm/7cm, 30 FSq 43/30 Cutof 18:00 |
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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