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WARM-UP
12 Sh every 3rd bwds 2x[30s relaxed squat. 10 prone retractions, 30s active squat, 10 hang retractions 2x[20s HS hold, 10 monkey taps, 10 walk lunges OH Db STRENGTH 3x3 Press, 3x2 PP, 4x[1x jerk, 2 Sh sled push] WOD 14 min AMRAP: 20 LA snatch 24/16, 20 KBS 24/16, 30 alt lunges goblet squat with KB, 20 RA snatch, 20 KBS, 30 BJ 60/50
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WARM-UP
3x[60s skips, 8 knee-elbow prone, 8 scorpions, 6 fire hydrants, 2x8 adductor activators, 6 ring rollouts, 3 cat skins] STRENGTH 5-10 mins to build to heavy on the DL then 5x[3 DL 2 drop snatch WOD 30K2E, 30 WB, 20 of each, 10 of each, 30 push-ups, then back up 10, 20, 30. Cutoff 16 mins WARM-UP
500 row, 2x[2xDD hip complex, 2x8SL Hip ext (ground), 12 kneel to stand SA press, 2x4 T's, 10 hang retractions, 5 rig squats. STRENGTH warm up to weights WOD CFT 2. About 15 mins each exercise. Best single lift from three attempts for: OHS, Clean Bench press. Score is total of 1RM the three lifts WARM-UP
12 Sh, 10 walking lunges, 10 mountain climbers, 6 Samsom lunges with side stretch using broom, 10 broom pass throughs, 10 sots press, 8 Cossack to squat stretches, 2x8 SA KB press STRENGTH RSq, 12, 10, 8, 6, 4, build up and do first 2 reps of first three sets paused 5x[2 RSq, 3 chins] WOD Every 3 mins for 6 rounds do: 12Sh, 10 power snatches 50/35, 10 chins. Have to get at least 30s rest. . Score is slowest + fastest round.
WARM-UP
20 Chest pass, 20 OH pass, 2x10 under over pass, 2x[ 4x20s BB rotate, 10 hang and prone retractions, 10 wall walkers or plate steps, 2x8 SL hip extensions, 2x20s T-spine rotation] STRENGTH 4x[20 GHD, 1 rope climb, 5m HSW WOD Partner wod: 100 DU swap every break then swap as needed for: 20 reverse burpees, 150 PP 30/20, 20 under-overs, 150 KBS 24/16, 20 junkyards, 150 bench press from floor 30/20. 50 partner WB. 22 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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