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Warm-up
Partner MB passes: 2x[20 chest, 20 OH, 20 slam, 10 sit-up and pass]. 2x[60s Mobilise wrist. 20 mountain climbers, 10 hang retractions, 10 DD HSPU STRENGTH 3x[8 good mornings, 8 wide grip ring rows Build then: 4x[3 DL, 4 MB cleans G2S WOD 30 Chins 12 Sh FC 24/16 20 K2E 8 Sh FC 10 BMU 4 Sh Cutoff 12 mins
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WARM-UP
500 row or 1000 bike 12 alt dead bugs 20s sumo squat 2x[5 reverse grip push-up, 5 strict T2B, 5 ring rollouts STRENGTH 4x[3 hang PSn, 2 drop snatch, 1 hang squat snatch 5x[2 snatch, peg board WOD 21-15-9 DL 110/70 BJ 60/40 HSPU CUTOFF. 11:00 WARM-UP
16 Sh, 2x[10 prone retractions, 6 cat cows, 12 hang retractions or 6 monkey taps, 4 paused Goblet squats, 6 stots press STRENGTH OHS 8, 6, 4, 2x2 inc weight every set then 5x[1 OHS, 10 GHD WOD Annie with 10 chins after each set. 13 min cutoff. Scale is 3:1 skips WARM-UP
3x[60s skip, 4 rollovers to hammie stretch, 2x8 fire hydrant, 4 rot sexy mermaid , 2x8 hip hikes, 10s HShold, Trigger and mobilise glutes. STRENGTH 3x[3 paused FSq, wall walk 4x[ 3 FSq, 3 deficit HSPU WOD: Masters League WOD 3 13 min running clock 8 min AMRAP of 50 DU 40 PP 50/35 30 WB 9/6 20 Snatch 10 BJ 60/50 5 mins to find your 3RM DL It was a buffet of WODS this morning. most people went Nancy (3 RFT of 400 run 15 OHS 43/30) with Dylan getting himself on the BOOM board! Lagi, Jacob and Pauline went Daniel, which is 50 Chinups, 400m run, 21 Thrusters 43/30, 800m run, 21 thrusters, 400m run, 50 chinups. Nate went Bruck, which was a nasty 4 RFT of 400m run, 24 RSq 85kg 24 Jerks 60kg. And Alfie went and did something that Cherise invented called Brucken Nancy which was 4 RFT of 600m run, 24 OHS 60kg, 24 RSq 85kg 24 Jerks 60kg. If ever you have an hour and a bit to spare and don't need your legs or shoulders the next day, it's a nice wod. Good job Lagi who came back that afternoon to do Games 16.5 and Kristin who took on Bruck.  WARM-Up
10 Sh alt fwd, bwd, side, side, skip. 8 scorpions, 20s relaxed squat, 8 prone K2E, 2x10 Db woodchops, 5 negative 10 s chins STRENGTH Choose 1 lift and build then do 4x3 WOD - TRIPLES 25 min AMRAP Teams of 3: start on one side sitting on bench. 5 stations set up:. 1) 10 FSq 60/40 2) 10 bar facing burpees 3) 15 BJ over 60/50 4) 10 DB burpee BJ 15/10 5) 5MU or 10 CTB or 15 chins. Every full round all must run 8 Sh banded together |
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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