Daily WOD results
3-5 mins aerobic.
2x[12 dead bugs, 30s core hold, 12 sloth steps, 12 bird-dogs touch K2E].
5x[1 rope climb, 4DB G2S, 20 GHD
Teams of 3. 18 min AMRAP
Swap whenever, but must cycle through in order
10 BJ 70/60,
10 HCL 50/35
Score is Cal
2x[500 row, 2x8 fire hydrant, 10 broom dislocates, 4 inchworms, 4 paused Spider-Man's, 8 squat press, 2x8 add activates.
Go through Burgener and drills then EMOTM for 8 mins:
Beginners and intermediate do 3 HSn,
advanced do 1 Sq Sn4
Each part is on 4:00.
Score is time of each part added up.
2) 40 burpees
3) 30 HSPU
4) 20 BMU or 20chin/ring dips
5x50 skips as 20 normal, 10L, 10R, 10 boxers. Stretch calves every set
2x[8 Kneel to stand OHDB, 2x20s T-Spine twist, 4 cat skins or stretch off bar, 2x4 T's
3x[8 good mornings (or GHD), 8 bent over rows]
5x[3 DL, 3 max CH]
8 rounds of:
10 DL 80/50
20 min cutoff.
16 Sh 2DD hip complex, 5 rollovers to side twist, 10 goblet squat, 8 streamline wall squats.
2x[25 situps, 2x4 KB windmills, 4 rig squats, 10 retracted kips.
5x[3 OHS/3 dips/MU drill]
15 min cutoff.
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.