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WARM-UP
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] STRENGTH 5x[1 sled push, 2 TGU, 5 BP WOD Teams of 4. Add Row time to Part 2 time. 1) 2500m row, 2) 100 PP 45/30, 100 T2B, 100 BJ over, 100 pushups. Can do any order but must complete all 100 before going to next one. Cutoff: 21 min WARM-UP
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 STRENGTH 5x3 press, 3x2 Jerk Drive, 3x2 split jerk, Get in 4x3 Dips WOD 9 Min AMRAP: thrusters 43/30 do 5 bar burpees on the minute. Cutoff is 9 mins WARM-UP
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 STRENGTH Build then 5x[3 SDL, 1 Rope Climb, 20s max DU or try triples. WOD 50-40-30-20-10 of DU KBS 24/16 15:00 cutoff WARM-UP
4x [30 skip/30s side BB, 2x[2x10 woodchops, 2x6 Arnie Press, 10 GHD extn, 2x8 Adductor activates, 2x8 SA OH lunge] STRENGTH Build to max 2 paused FSq, Stay at that weight and do: 4x[1 FSq, 3 Chins WOD 8 RFT of: 4Sh, 8 PSn 40/30, 12 situps, cutoff 16:00 WARM-UP
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 STRENGTH OHS 8, 6, 4, 2x2 inc weight every set but focus on depth, then [5x1 OHS, 3 HSPU. WOD Games WOD 11:3. 20 min AMRAP of 5 PCl 65/45 10 T2B, 15 WB 9/6 |
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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