Daily WOD results
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]
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.
2x[400 row, 2x8 fire hydrant, 10 broom dislocates, 4 inchworms, 4 paused Spider-Man's, 8 broom OHS, 2x8 add activates.
EMOTM for 10 mins:
Beginners and intermediate do 3 HPSn,
advanced do 1 Sq Sn
12 HCl 50/35,
12 Ring Dips,
12 HCL 50/35,
12 Ring dips,
5x30s skip, 30s ankle stretch,
2x[4 rollover to twist, 20 corepumps, 4 cat cows]
3x[8 good mornings, 2x4T's, 8 banded DL]
Build to heavy then 5x[3 DL, 3 BP]
10 rounds of:
100 run (4 Sh),
10 KBS 32/24,
10 WB 9/6 10s rest.
20 min cutoff.
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
5x[3 OHS/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.