Daily WOD results
2x [20 chest pass, 20 OH pass, 10 under-over pass].
2x[60s BB, 10s chin over bar hang, 10 jump squat jumps Db
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
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
5x[3 DL, 3 Chins
WOD: 3 rounds of Kelly.
30 BJ 60/50,
30 WB 9/6kg
2x[400 row, 30s Broom throughs, 10 prone K2E, ring rollouts, 8 heavy hinged KBS, 8 lunge and twist DB, ]
WOD: CFT 2
Allowed three attempts at 1RM.
Score is total of three successful lifts
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
5x[3 OHS / 3 drop snatches.
If going heavy OH then have two bars
10 rounds of
6 Goblet Squats 24/16,
8 SA OH lunge 24/16,
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
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 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.