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WARM-UP
3x[100 skips, 10 reverse curls, 10 alt dead bugs, 10 core pumps, 2x4 large arm circles] 2x[2x4 KB windmills, 8 banded lat pulldowns, 4 rig squats, 60s lat stretch STRENGTH 3x2 paused OHS, 5x[2 OHS, 3 chins WOD: 19 min AMRAP: 4 SH, 8 PSn 50/35, 8 bupee chins, 8 KBS 32/24 30s rest Score is R&R
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WARM-UP
12 Sh, 3x[4 inchworm with a pushup, 8 superman, 2x10 banded rotations, 8 banded DL, 8 Jeff Kb DL, 8 core rocks], STRENGTH Burgener warmup into drop snatches. 5x[3 DL at 50-60% 1RM. 3 high hang squat snatches. WOD: For time: 18 DL 100/70, 18 BJ 70/60, 18 HSPU, 12 DL 100/70, 12 BJ 70/60, 12 HSPU 6 DL 100/70, 6 BJ 70/60, 6 HSPU Cutoff 13:00 WARM-UP
2x[partners MB passes 20 Chest, 20 OH, 20 Situp, 20 Twist], 2x[30s deep squat, 3 rollover to hammie stretch, 8 hip flexor lifts, 2x4 T's, 6 straight leg hanging lifts STRENGTH 3x2 paused RSq, 4x[3 RSq, 4 pistols WOD Three parts, Part A) 96 DU, 48 situps 24 CTB 12 ring dips. On 10 mins do Part B) 48/24/12/6. On 5 mins do Part C) 24/12/6/3. Score is time for each round totalled. WARM-UP
2-3min aerobic 2x[4 rollover and twist, 60s banded hammie and hip flexor stretch, 4 inchworms, 30s deep squat] 3-4x[10-15 GHD situps, 5 paused goblet squats, 5 high kips, DU practise WOD: 27 min Chipper: Teams of 3 in relay style, each person complete each station then move on: 12 Burpee BJ over, 50 DU, 16 plated situps, 8 Db Thrusters 20/15, 5 BMU WARM-UP
16 Sh every 4th backwards. 2x[6 wall squats, 2x5 KB windmills, 8 banded lat pull downs, 2x10 Db woodchops] 2x[8 wide grip rows, 2x6 bulgarian squats, 8 monkey taps] STRENGTH 5x[2 Sq / 5 strict chins. Work good form and depth on squats WOD: 11 minutes to do: 30 WB, 9/6 1RM CL, 30 WB 9/6 1RM thruster, 30 WB 1 RM HSqCl. Use same bar Score is total of three weights. Can have multiple attempts but must finish before the 11mins |
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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