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2x[8 Sh, matrix shoulder stretch, 2x4 Kb windmills, 2xDD hip complex, 60s lie on roller back stretch],
2x[4 rig squats, 4 paused front squats, 4 OHS paused] STRENGTH Burgerner warm up 2 Snatches, pick load Every 1 min for 8 mins. Touch and go WOD Complete as many rounds as possible in 20 mins of:4 Power Snatches, 60/40 kg 6 Lateral Burpee Over Barbells 8 Hang Cleans, 60/40 kg 10 Wall Balls Rest, 30 secs
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500 Row
5 paused cat-cows 2x[8 pushup with rotation, 8 hang retractions/kip, 8 ring rollouts, 8 ring rows, 5 cat skins STRENGTH build then 5x[4 SDL, 3 press WOD 21-15-9 of SDL 90/60 BJ 70/60 HSPU Cutoff 13:00 4x[45s Skip, 30s BB, 15s rest]
5 mins of pigeon stretch, glute trigger and shoulder banded stretches 3x[12 dead bugs, 5 paused air squats, 10s handstand hold STRENGTH 3x3 paused back squats 5x[3 back squats, 3 HSPU WOD PART A: AMRAP 6 mins: 12 Single Arm Power Snatches, 24/16 kg 8 Dumbbell Thrusters, 24/16 kg 4 Farmers Carry Shuttle Runs, 24/16 kg PART B: AMReps 5 mins EMOTM 30s work/30s rest: Kettlebell Swings Kettlebell Swing, 24/16 kg Score is total reps Part A + Part B 8 Sh
10 m bear crawl 5 wall squats 8 Good mornings 8 heavy hinged KBS 32/24 8 rig squats 8 Sh 2x4 T's 8 OHS broom STRENGTH Build to LJ weights for DL, OHS, KBS and Db SqCl WOD: Partner Lumberjack 30 Deadlifts, 125/85 lbs 16 Sh 30 Kettlebell Swings, 32/24 16 Sh 30 Overhead Squats, 52.5/35 16 Sh 30 Burpees 16 Sh 30 Chest To Bar 16 Sh 30 Box Jumps, 60/50 16 Sh 20 Dumbbell Squat Cleans, 20/15 16 Sh 2x[8 Sh rotate evens, DD hip complex, 6 supermans, 6 prone K2E
2x[8 kips, 8 Db walking lunges, 2x10 woodchops STRENGTH 5 x{3Strict Pull-ups, 4 Dead Ball Over The Shoulders and 8 GHD Sit-ups WOD 12 min AMRAP 12 Front Squats, 60/40 kg 6 Strict Handstand Push-ups 6 Standing Barbell Lunges,60/40 kg 6 Run (shuttle)s |
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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