Daily WOD results
2x[6 Sh rot evens, 20s relaxed squat, 20s sumo squat, 12 dead bugs, 6 sloth steps],
2x[10 calf raises, 10 GHD, 6 ring pushups]
5x[1 sled push, 2 TGU, 5 BP
Teams of 4. Add Row time to Part 2 time.
1) 2500m row,
100 PP 45/30,
100 BJ over,
Can do any order but must complete all 100 before going to next one.
Cutoff: 21 min
2x[400 row keep under 24 SR, 4 rollovers to hammie stretch, 2x8 fire hydrant, 4 rot sexy mermaid , 2x8 hip hikes]
2x[6 ring rollouts, 10s ring hold, 2x4 BU KB windmill
3x2 Jerk Drive,
3x2 split jerk,
Get in 4x3 Dips
9 Min AMRAP:
do 5 bar burpees on the minute.
Cutoff is 9 mins
Partner MB passes: 2x[20 chest, 20 OH, 20 slam, 10 sit-up and pass].
2x[10 Good mornings, 10 banded lat pull downs, 2x8 SL Glute raises
5x[3 SDL, 1 Rope Climb, 20s max DU or try triples.
4x [30 skip/30s side BB,
2x[2x10 woodchops, 2x6 Arnie Press, 10 GHD extn, 2x8 Adductor activates, 2x8 SA OH lunge]
Build to max 2 paused FSq,
Stay at that weight and do:
4x[1 FSq, 3 Chins
8 RFT of:
8 PSn 40/30,
16 Sh, 2x[10 prone retractions, 6 cat cows, 10 hang retractions, 2x[6 monkey taps, 4 paused Goblet squats, 10 heavy hinge KBS, 6 stots press
OHS 8, 6, 4, 2x2 inc weight every set but focus on depth, then
[5x1 OHS, 3 HSPU.
Games WOD 11:3.
20 min AMRAP of
5 PCl 65/45
15 WB 9/6
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.