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WARM-UP
2x[5 inchworms, 10 reverse curl ups, 12 deadbugs, 2x[10 SL glute lifts, 5 strict paused pushups, 10 hip flexor lifts. STRENGTH 5 mins to build, then EMOTM for 8 mins of 2 Sq Cl WOD Annie plus squats. 50-40-30-20-10 DU situps squats 14 min cut off
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WARM-UP
3x[400 row, 5 rollovers into groin stretch. heavy hinged KBS, 8 SDL KB, 5 wall squats, STRENGTH 5x[3 tyre flips Partners or threes, 3 BP. WOD 3 rounds of the following on 5:00 8 Sh FC 24/16 (each hand!) 10 ring dips 10 PSn 50/35 WARM-UP
2x[ 4 Sh rotate, 4 Samson stretch, 4 Cossack stretches,), 2x[4 rig squats, 4 OHS with broom pause at bottom, 4 TGU STRENGTH Burgener warmup Build up then: 5x[3 OHS / 3 drop snatches. If going heavy OH then have two bars WOD 20 min AMRAP of 2 Sh 4 bar burpees, 6 alt pistols 8 DL 100/70, 10 Chinups WARM-UP
2x[8 Sh 100 skips 1xDD]. band calf stretches, 2x[5 ring pushups, 3 wall kick ups, 5 DD PU, 10 Db FSq work depth. STRENGTH 5 mins to build to weight then: 6x[2 FSq on 1:30, 3 HSPU WOD For time: 40 KBS 24/16, 40DU, 30 WB, 30DU, 20 situps,20 DU, 10 HSPU, 10 DU, 20 pushups, 20 DU, 30 OH lunges 20/10, 30DU, 40 ball slams, 40 DU. 20 min cutoff. Leave 25mins! We had a few do Jackie, but those that did that yesterday did Pheezy! And it wasn't Easy Pheezy either!!!!
Oh, and Lagis did Lee, in fact he did Legless Lee!  WARM-UP
2x[20 MB passes, 4 junkyards, 20 OH MB pass, 20 mountain climbers,]. 2x[8 cat-cows, 8 hip flexor lifts, 8 fire hydrants, 8 adductor activates] STRENGTH 4x[1 rope climb, 5 DB G2S, 10 GHD WOD Kanga Benchmark: Jackie 1000m row 50 Thrusters 20/15 30 chinups |
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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