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WARM-UP 4x[30s skip 30s BB rotate]. 2x[8 weighted bench hip extension, 8 banded DL, 6 RDL, 60s pigeon stretch, 60s hammie stretch STRENGTH Emotm for 12 mins alt 4xDL 60-70% 1RM focus on form, 6 pistols. WOD: Randy. 75 PSn 35/25 Cutoff 9 mins. Scaled: 3 rounds of 15 PSn, 5 WWIpers. Cutoff 9 mins. 
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WARM-UP 500 row, 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 STRENGTH 4x3 Press. Add 50% weight and go 4x[max reps push jerk. Eg press 60k then push jerk 90. WOD 5 RFT 50 double-unders 10 overhead squats, 60/40 cutoff 15:00  WARM-UP 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 ] STRENGTH Build to heavy then 3x3 paused FSq, 3x3 chins, 3x[2 FSq, 3x2chins. WOD 4 rounds for time of: 500-meter row 15 handstand push-ups 2 rope climb touch and go i.e. cant stop at the bottom of the first rope climb  WARM-UP 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 STRENGTH Build then 4x2 split jerk/3 strict chins WOD: Teams of 3 27min AMRAP: Each member completes each station relay style: 15/12C Row, 5 thrusters 60/40, 5 HCl 60/40, 8SH.  WARM-UP 20 calf pumps, 5 rollovers with side twist, 12 deadbugs, 20 core pumps 2x[6 ring rollouts, 20s HS hold, 8 hip flexor lifts]. STRENGTH OHS: 8, 6, 2x4, 5x3 OHS, 4 pistols WOD 40/35C row buy in then Rx 9-7-5 HSPU BMU Sc1 12-9-6 HSPU 1 or 2 ab mats Dips Sc2 18-15-12 Box HSPU bench dips  WARM-UP 500 row, 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, STRENGTH Burgener warmup, 3x[3drop snatches - low, med, full squat], 3x3 hang squat snatch. If ok go into doubles Sq Snatch. WOD: 14 min AMRAP 14 Chins, 7 BF burpees, 14 PP 50/30, 7 BF Burpees,  WARM-UP 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 STRENGTH 8x2 FSq first 3 sets paused, Last 5 sets do 3 HSPU WOD Karen. Scaled 4x25 WB, 10 Ring pull-ups. Cutoff 13:00  WARM-UP 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 WOD: CFT Best Lift from 3 attempts Deadlift Rear Squat Press  |
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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