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WARM-UP
2x[6 Sh, 4 Samson and side stretch, 4 cat-cows, 10 retractions or kip swings, 8 adductor activators, 4 ring rollouts] 2x[5 paused rear squats, 6 banded lat pull downs STRENGTH 15 mins to build to 1Rm rear squat. Work C2B or MU between lifts. WOD 24/18/12/6 of RSq at 50% 1RM (from strength), T2B, HRPU. 15 min cutoff
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WARM-UP
500 row, DD hips, 30s deep squat, 30s broom throughs, 60s BB 2x[yoga pushups, 5 Paused OHS bar only, 5 wall pushups] STRENGTH 5x[3 PSn, 3 BP WOD: Masters HQ WOD 1: Part 1 on 8:00 50 SA KB Sn 16/12, 50 BJ, 50 Chins. On 8:00 do Part 2: 25 Burpee Chins, 50 BJ, 50 SA Sn. Two scores for time WARM-UP
2x[8 Sh rotate evens. 20s relax squat, 60s BB] 2x[10 Db lunge and press, 5 Strict Hanging leg raises, 6 ring rollouts STRENGTH Work skills and prepare for WOD WOD: 24 min Amrap: Teams of three relay style 12/10 C Row, 20 SA Db lunge 22.5/15kg, 20 alt Cl&J Db, 5 BMU or 10 CTB, 15 T2B WARM-UP
2x[60s skip, ankle stretch] 2x[ 4 rollover to hammie stretch, 2x10 banded rotations, 2x4 large arm circles], 2x[2x6 SAKBP, 4 rig squats, 2x6 hip flexor lifts STRENGTH Build then 4x[3 OHS, 4 pistols WOD: 12 min AMRAP: 1 DL 80/50, 1 CL 80/50, 1 HSPU, 2 DL 80/50, 2 CL 80/50, 2 HSPU, 3 DL 80/50, 3 CL 80/50, 3 HSPU, etc. WOOD
5 Rounds of: • Run 400 meters (7 Sh outside) • 10 Burpee box jumps, 60/50 • 10 Sumo-deadlift high-pull, 42.5/30kg • 10 Thruster, 42.5/30kg • Rest 1 minute Cutoff 40mins |
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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