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WARM-UP
500 row, 2x[2xround the clock lunges, 6xcossack stretch with paused squat between, 4 rig squats, 60s adductor stretch, 60s wrist mobilisation, 30s HS hold] STRENGTH Burgener warmup, 3x[3drop snatches - low, med, full squat], 3x3 hang squat snatch. If ok go into doubles Sq Snatch. WOD 7 rounds of: 7 FSq 50/35, 7 KBS 32/24, 7 bar burpees, cutoff 14mins
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WARM-UP
3x[6 paused Spider-Man's, 2Sh alt high skips/but kickers, 2x10 steps banded monster walk, 2x6 Bulgarian squats, 3 wall walks, 4 paused GSq, STRENGTH Build to weight then 8x2 FSq first one is paused, with 8 kips between sets WOD 15min AMRAP of: 1DL 140/90, 8 pushup, 11 BJ. WARM-UP
12 Sh, roll back and lats, 2x[10 prone broom throughs, 8 alt SL glute extensions, 8 Db squat jumps, 8 stots press, 10 Russian KBS. STRENGTH 5x[3 SDL 4 TGU WOD Karen.: 150 WB 9/6 Those new to Crossfit do: 4 rpunds of: 25 WB, 10 Ring pull-ups. Cutoff 13:00 WARM-UP
500 row, 2x[2xDD hip complex, 2x8SL Hip ext (ground), 2x6 Bulgarian split squat, 2x4 T's, 10 hang retractions, 5 rig squats. STRENGTH Work a main lift (including BP) 5x3 WOD "Either: Masters WOD 6: 3 rounds for time of: 12 thrusters 52 / 35 6 bar muscle-ups 3 D-ball cleans 65 / 45 OR Feel the Berm: 4 rounds for time of: 600-m berm run 20 burpee box jumps (24 / 18-inch box)" WARM-UP
3x[4 inchworms with side step, 10m Spider-Man crawl, 10m bear crawl, 2min roll back and/or trigger shoulders], 2x[2x4rotate sexy mermaid, 10 monkey taps STRENGTH 5x[3 strict chins, 3 bench press WOD Chipper: 25 push-ups, 8 Sh, 25 KBS 24/16, 8Sh, 25 BJ, 8Sh, 50 K2E, 8 Sh, and back down again doing 15 reps. 18 min cutoff. |
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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