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WARM-UP
3x[6 Rollover to side twist, 4 inchworms, 2 Cossack stretch]. 8 good mornings. 8 reverse squats, bias hamstring stretch, 2x4 T's, 8 RDL. STRENGTH 4x2 paused FSq. Build to max. 5x[2 FSq. 30s DU practise WOD 13 min AMRAP: 4 HSPU, 16 PP 50/35, 50 DU, 30s rest.
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WARM-UP
2x[8 Sh, 30s broom throughs, 2x6 BUKBP, 2x4 Kb windmills, 2xDD hip complex, 60s lie on roller back stretch], 2x[4 rig squats, 4 paused front squats, 4 OHS paused] STRENGTH Burgener 5x[2 drop squat snatch, 2 hang squat Snatch, 5-15 GHD Must do all four lifts well to increase weight]. Can then do 3x2 squat snatch if confident. WOD 4 rounds of 6 Sq Cl & J 60/40, 12 LA KBS 16/12, 6 WWipers 60/40, 12 RA KBS. WARM-UP
2x[DD Hip complex, 8 scorpions, 5 paused cat-cows, 2x[8x push-up with thread through and extension, 8 hang retractions progress to kip, 8 ring roll outs, 4 good mornings, 4 cat skins. STRENGTH 4x[5 DL, 3 dips WOD 21-15-9. SDL 90/60, BJ 70/60, C2B cutoff 15 mins WARM-UP
4x[45s skip, 30s BB, 15s rest], 5 mins of Pigeon stretch, wall squat stretch, shoulder bias stretches, 2x[10 reverse curls, 5 air squats 3s pause, 10s chin over bar , STRENGTH 3x3 box squats, 3x[2 paused squat 8 hang ret+pull, 4x[3 rear squat, 2 chins WOD ML 17.4 16 Min AMRAP of 9-21-9, 15-15-15, 21-9-21 of Row, burpees, thrusters. 45/30 Those not submitting swap row for ring rows WARM-UP
8 Sh 10 m bear crawl 30s relaxed Squat 5 hinged split to squat 8 Sh 5 wall squats 8 Good mornings 8 heavy hinged KBS 32/24 5 rig squats 8 Sh 2x4 T's 5 paused OHS bar STRENGTH Work up to wod weight for DL, KBS, OHS, DB squat Cl WOD Partner LJ doing 15 reps each (min 5 at a time) and 4 Sh (twice). One person works at a time. 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 Cutoff 26 mins |
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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