Daily WOD results
4x[30s skip 30s BB rotate].
2x[8 weighted bench hip extension, 8 banded DL, 6 RDL, 60s pigeon stretch, 60s hammie stretch
Emotm for 12 mins alt
4xDL 60-70% 1RM focus on form,
75 PSn 35/25
Cutoff 9 mins.
Scaled: 3 rounds of
Cutoff 9 mins.
2x[12 deadbugs and hold last one, 30s active hang, 6 Samson with a side broom stretch, 20s HS hold work core]
2x[2x6 arnie press, banded shoulder stretches
Add 50% weight and go
4x[max reps push jerk. Eg press 60k then push jerk 90.
10 overhead squats, 60/40
8 Sh, 20s relaxed squat, DD hip comp,
2x[2x10 DB woodchop, 5 paused Gob squats,
2x[10 GHD situps, 10 supermans, 2x3 KBS windmills, 8kips/hang retractions ]
Build to heavy then
3x3 paused FSq,
3x[2 FSq, 3x2chins.
4 rounds for time of:
15 handstand push-ups
2 rope climb touch and go i.e. cant stop at the bottom of the first rope climb
2x[4 rotate Sh, 3 inch worms, 4 ring rollouts, 4 scorpions,] .
rig pec stretch, roll or trigger back ,
2x6 Arnie press, 8 split jump lunges
4x2 split jerk/3 strict chins
WOD: Teams of 3 27min AMRAP: Each member completes each station relay style:
5 thrusters 60/40,
5 HCl 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
40/35C row buy in 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.
WOD: 14 min AMRAP
7 BF burpees,
14 PP 50/30,
7 BF Burpees,
6 Sh, DD Hips, 30s Broom throughs, Lat stretch with band],
2x[2x10 Db Woodchops, 2x6 Bulgarian squats, 3 wall walks, 5 wall squats, 2x8 SA BUKB OH Lunge
8x2 FSq first 3 sets paused,
Last 5 sets do 3 HSPU
Scaled 4x25 WB, 10 Ring pull-ups.
2-3 min aerobic.
2x[5 broom windmills, 8 alt SL glute extensions, 10 hang ret, 10 prone retn, 8 GHD extn, 5 paused Gob Sq
Best Lift from 3 attempts
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.