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WARM-UP
2x[500 row keep under 20 SR, 8 prone K2E, 8 ring pushups, 2x8 banded rotation] STRENGTH Build then 4x[5 BP, 10-15mins to go through skills WOD: Teams of two or three: 22min AMRAP alt stations 250 row, 10 KB BJ Step overs 16/12, 20 T2B, 2 6m rope climbs, 8 burpee chins.
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WARM-UP
3x[30s skip, 4 Rollover to side twist, 4 inchworms, 2 Cossack stretch, Box lat stretch]. 8 Supermans, 8 Gob Squats., 2x4 T's, 4x3 paused FSq. STRENGTH 5x[2 FSq. 30s DU practise WOD 15 min AMRAP: 4 HSPU, 16 CTB, 50 DU, 8 SH. Score is R&R 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 hang strict straight leg raises, 4 OHS paused] STRENGTH Burgener 5x[2 drop squat snatch, 2 hang squat Snatch, 10 GHD Must do all four lifts well to increase weight]. 3x2 squat snatch WOD 4 RFT 6 Clusters 60/40, 12 LA KB Sn 16/12, 6 pushups, 12 RA KB Sn. WARM-UP
2x[DD Hip complex, 8 scorpions, 5 cat-cows, 10s Ring hold 2x[8x push-up with thread through and extension, 8 ring roll outs, 4 good mornings, 4 cat skins. STRENGTH 4x[5 DL, 3 dips WOD 21-15-9. SDLHP 50/35, BJ 70/60, BF burpees cutoff 15 mins  WARM-UP
3x[4 Sh, 15s core hold], 60s Pigeon stretch, wall squat stretch, shoulder bias stretches, 2x[2x6 Bulgarian squats, 10 hang ret, 5 air squats 3s pause, 10s chin over bar , STRENGTH 3x3 box squats, 3x[2 paused squat, 3 negative chins, 4x[3 rear squat, 2 chins WOD ML 18.3 8 min AMRAP. 5 Chinups, 10 Snatches 50/35 RX+ RMU |
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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