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WARM-UP
2x [20 chest pass, 20 OH pass, 10 under-over pass]. 2x[60s BB, 10s chin over bar hang, 10 jump squat jumps Db STRENGTH 4x[1 rope climb, 1 sled rope pull, 4 DB G2S WOD: 24 min AMRAP: In partners do half each then move on to next movement: 10 Man makers 5/10kg, 10 BB burpees, 10 reverse burpees, 20 monkey taps, 8 SH OH MB carry 9/6kg
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WARM-UP
2x[100 skips, 10 reverse curl ups, DD complex, 10 SL glute lifts, 10 hang retractions or kip, 2x[2x5 T's, 10 GHD extn, 6 banded lat pulldown STRENGTH 5x[3 DL, 3 Chins WOD: 3 rounds of Kelly. 16SH, 30 BJ 60/50, 30 WB 9/6kg WARM-UP
2x[400 row, 30s Broom throughs, 10 prone K2E, ring rollouts, 8 heavy hinged KBS, 8 lunge and twist DB, ] WOD: CFT 2 CL, BP, OHS Allowed three attempts at 1RM. Score is total of three successful lifts WARM-UP
2x[4 Sh rotate, 4 Samson stretch and side bend with broom, 4 Cossack stretches, 4 hinge and squats] 2x[4 rig squats, 4 paused OHS, 2x6 Arnie Press STRENGTH Burgener warmup 5x[3 OHS / 3 drop snatches. If going heavy OH then have two bars WOD 10 rounds of 4 HSPU, 6 Goblet Squats 24/16, 8 SA OH lunge 24/16, 10 DU Cutoff 21:00 WARM-UP
2x[6 Sh, 30s relaxed squat ], 2x[4 roll and stand, 60s calf smash, 20s core hold], 2x[4 inchworms, 10 hang ret, 20s sumo squat, 8 5s paused Gob Squats STRENGTH Build then 5x[3 FSq, 10s rope hang or leg less rope climb] WOD: 12 min AMRAP: 1Sh bear walk, 5 clusters 40/30, 4 BMU or 10 CTB, 5 thrusters 40/30 |
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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