Daily WOD results
2x [20 chest pass, 20 OH pass, 10 under-over pass, 20 situp passes].
2x[60s BB, 10s chin over bar hang, 10 jump squat jumps Db
4x[4 DB GTS, 2 Trye Flips
Partner up. 24 min AMRAP: Do half each then move on to next movement:
10 Man makers 5/10kg,
10 heel claps,
10 reverse burpees,
8 Skip shuttles
20 monkey taps,
100 plate jumps.
2x[100 skips, 12 deadbugs, DD complex, 10 SL glute lifts, 10 hang retractions or kip,
2x[2x5 T's, 2x8 suitcase DL, 6 banded lat pulldown
5x[3 DL, 3 Chins
4Sh Suitcase carry 32/24,
20 SA snatches 22.5/15,
20 BJ 70/60.
Cut off 18:00
2x[400 row, 8 heavy hinged KBS, 2x12 woodchops, 10 prone K2E].
2x[6 Bar OH lunge, band stretch, 4 jerk drives
Build up to a 1RM SqCl and Jerk
Heavy Grace. For time 30 reps SqCl and Jerk 70/45.
Do about 70% of your 1RM from strength
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[2 OHS / 3 drop snatches. If going heavy OH then have two bars
12 min AMRAP:
6 Goblet Squats 24/16,
8 SA OH lunge 24/16,
2x[6 Sh, 30s relaxed squat ],
2x[4 roll and stand, 4 inchworms, 8 leg throughs],
2x[10 hang ret, 20s sumo squat, 5x5s paused Gob Squats
Build then 5x[3 FSq, 10s rope hang or leg less rope climb]
500m row buy in then
10 Thrusters 45/30,
30 WB 9/6kg.
2x[20 MB passes, 4 junkyards, 20 OH MB pass, 20 mountain climbers,].
2x[8 cat-cows, 20s active hang, 10s HS wall walk and HS hold]
4x[1 Sled push, 3 high BJ, 10s Peg board hang
WOD: Partners share everything 24 min amrap:
12 Sh MB bear hug carry,
24 lunge MB pases,
24 MB chest passes 3m,
24 MB pushups,
12 Sh, 30s broom throughs, 2xDD complex, 8 prone broom throughs, 8 scorpions
2x[2x6 arnie press, 2x4 large arm circles, 5 paused goblet squats]
Build then 4x[2 Thrusters,
5 2-minute rounds of:
Score is total reps of max-rep burpees
Rest 3 minutes between rounds.
50/40 C row, 6 squat activations, 5 rollover to stand,
3x[2x8 SL glute ext, 8 GHD extn, 8 good mornings, 10 hang retn/kips]
Increase weight rep change.
3 Chins between sets
WOD: “Double or Nothing”
3 rounds for time of:
75 Double Unders
50 Air Squats
15 Power Cleans, 60/40k
5x[50 skips as 20 normal, 10L, 10R, 10 boxers. 4 paused calf pumps].
2x[10 alt deadbugs, 2x20s T-Spine twist, 4 cat skins or gorilla tucks, 2x4 KBS windmills, 4 wall squats arms up, 5 paused pushups]
Build to heavy then
8x[2 Sq Cl, 5 BP increase weight every two successful sets.
7 RFT of:
8 ring dips,
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.