Past WODs and results
* please note all our WODs and results are now posted on Wodify. WODs go up around 5pm the previous day.
* please note all our WODs and results are now posted on Wodify. WODs go up around 5pm the previous day.
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WARM-UP
12 Sh, 2x[2x10 woodchops, 10 reverse squats, 2x5 T's, 8 superman rocks, 8 core rocks], STRENGTH Build to heavy then 5x[3 OHS, 4 TGU. Drop back to 80% and do max reps WOD Three parts, Start every min with 5 burpees all parts... 48 situps 32 clusters 30/20 16 C2B. On 10 mins do 24/16/8. On 15 mins do 12/8/4. Score is total of 3 times
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WARM-UP
2x[4 under-over, 5 paused Spider-Man's, 5 rollover and stand, 5 rig squat) trigger/roll until 20mins STRENGTH .Build to heavy by doing Paused RSq then 5x[3 RSq. 6 pistols WOD 2 RFT of: 16 DL 100/70, 7 HSPU, 24 KBS 32/24. Two minute rest then max row distance in 60s. Two scores: 1) Time 2) Meters WARM-UP
3x[8 scorpions, 8 sissy squats, 30s sumo squat hold, 8 ring pushups with extensions 1 min back roll] STRENGTH 3x[3 paused FSq, 30s DU practise or MU practise. 4x[2 FSq] WOD Partners swap every round. 24 min AMRAP of: 9 DL, 6 HCl 70/50, 3 PP Rx 70/50 CTB, Sc1 60/40 Chins, Sc2 50/30 ring rows. Bonus reps for CTB to be done when not on bar. Score is total reps WARM-UP
20 Sh every 4th backwards. 2x[6 wall squats, 5 paused goblet squats, 4 broad jumps, 20s handstand hold, 5 ring rollouts, 10 monkey taps or retractions. STRENGTH 6x[3 BP, 1 rope climb. Go heavy for at least 4 sets. WOD Kristins horrible run wod... 4Sh, 16 Db burpee BJ 12/8, 16 thrusters 40/30, 8 Sh, 12 burpee BJ, 12 thrusters 40/30,, 12 Sh, 8 burpee BJ 12/8, 8 thrusters 40/30, 16 Sh, 4 burpee BJ 12/8, 4 thrusters 40/30, WARM-UP
2x[4 rollovers, 6 paused squats, 2x4 KB windmills 2x[8 rear shoulder press from squat, 8 scorpions, 2x8 SA OH walking lunge]. STRENGTH 5x[3 HSPU, 3 dips Work up to heavy thruster, Clean, OHS WOD 11 minutes to do: 30 WB, 1RM CL, 30 WB 1RM thruster, 30 WB 1 RM OHS, can have OHS racked. Use same bar for all lifts. Score is total of three weights |
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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