Daily WOD results
2x[12 deadbugs and hold last one, 30s active hang, 6 Samson stretch, 20s HS hold work core]
2x[2x6 arnie press, banded shoulder stretches
Add 50% weight and go:
4x[2 reps push jerk. Eg press 60k then push jerk 90, 3 Db BJ
18 min AMRAP of
10 alt SA snatch 20/15kg,
10 Db burpee step up 20/15kg onto 60/50cm,
10 Db PP. 20/15kg,
2x[8 Sh, 20s relaxed squat, DD hip comp, 2x10 DB woodchop, 5 paused Gob squats,
2x[10 GHD situps, 10 supermans, 2x3 KBS windmills, 8kips/hang retractions ]
Build to heavy then
3x [3 paused FSq, 3 chins,
3x[2 FSq, 2 chins.
then on 8 mins do 7-5-3
Cutoff 15 mins.
Add times up for total score
2x[4 rotate Sh, 3 inch worms, 4 ring rollouts, 4 scorpions,] .
2x[rig pec stretch, roll or trigger back , 2x6 Arnie press, 8 split lunges
6x2 split jerk
3 strict chins
WOD: Teams of 3 27min AMRAP:
Rotate through rounds of:
5 thrusters 60/40,
5 Cl, 60/40
20 calf pumps, 5 rollovers with side twist, 12 deadbugs, 20 core pumps
2x[6 ring rollouts, 20s HS hold, 8 hip flexor lifts].
OHS: 8, 6, 2x4,
5x3 OHS, 4 pistols
Buy in: 40/35C row then
HSPU 1 or 2 ab mats
2x[2xround the clock lunges, 4xcossack stretch with paused squat between, 30s kipping arm/leg swings, 2x4 large arm circles],
5 rig squats, Banded shoulder stretch, 5 rig squats,
3x[3drop snatches - low, med, full squat],
3x3 hang squat snatch.
If ok go into doubles Sq Snatch or PSn
14 min AMRAP
7 BF burpees,
7 PSn 60/40
7 BF Burpees,
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.