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WARM-UP
3-5 mins aerobic. 2x[12 bird-dogs, 30s core hold, 10 hang retractions, 30s deep squat]. 2x[5 paused RSq (bar only), 10s chin over bar hold] STRENGTH 4x[3 RSq, Rope climb, Sled pull with rope WOD: Partner two parter: Part 1. In 12 mins complete the following: 1min row for distance each, 2 person 1RM DL, 2 min DU each. Score is total reps plus total weight. Part 2 starts on 12:00 and is 8:00 AMRAP of 8 Cl&J 75/50, 8 Burpee chins. Break up however you want but only one person works at a time. Score is reps. Total scores is Part A reps plus Part B reps. WARM-UP
2x[400 row, 2x8 fire hydrant, 10 broom dislocates, 4 inchworms, 4 paused Spider-Man's, 8 broom OHS, 2x8 add activates. STRENGTH Burgener, EMOTM for 10 mins: Beginners and intermediate do 3 HPSn, advanced do 1 Sq Sn WOD For time: 500m row, 12 HCl 50/35, 12 Ring Dips, 12 HCL 50/35, 12 BMU, 12 HCL, 12 Ring dips, 12 HCl, 250 row. Cutoff 14:00 WARM-UP
5x30s skip, 30s ankle stretch, 2x[4 rollover to twist, 20 corepumps, 4 cat cows] 3x[8 good mornings, 2x4T's, 8 banded DL] STRENGTH Build to heavy then 5x[3 DL, 3 BP] WOD 10 rounds of: 100 run (4 Sh), 10 KBS 32/24, 10 WB 9/6 10s rest. 20 min cutoff. WARM-UP
16 Sh, 2DD hip complex, 5 rollovers to side twist, 2x[30s BB, 15s active hang, 5 yoga pushups, 12 Deadbugs Db], 2x[5 rig squats, 2x4 KB windmills, 5 kips STRENGTH 5x[3 OHS/MU drill] WOD 21-18-15-12-9-6-3 of thrusters 43/30, T2B. 15 min cutoff. |
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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