Daily WOD results
2x[500 row keep under 20 SR, 8 prone K2E, 8 ring pushups, 2x8 banded rotation]
4x[5 BP, 10-15mins to go through skills
WOD: Teams of two or three:
22min AMRAP alt stations
10 KB BJ Step overs 16/12,
2 6m rope climbs,
8 burpee chins.
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.
5x[2 FSq. 30s DU practise
15 min AMRAP:
Score is R&R
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]
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,
12 RA KB Sn.
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.
4x[5 DL, 3 dips
cutoff 15 mins
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 ,
3x3 box squats,
3x[2 paused squat, 3 negative chins,
4x[3 rear squat, 2 chins
ML 18.3 8 min AMRAP.
10 Snatches 50/35
Daily WOD and Results
This 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.