Daily WOD results
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
4x[1x jerk, 2 Sh sled push]
14 min AMRAP:
20 LA snatch 24/16,
20 KBS 24/16,
30 alt lunges goblet squat with KB,
20 RA snatch,
30 BJ 60/50
3x[60s skips, 8 knee-elbow prone, 8 scorpions, 6 fire hydrants, 2x8 adductor activators, 6 ring rollouts, 3 cat skins]
5-10 mins to build to heavy on the DL then
5x[3 DL 2 drop snatch
20 of each,
10 of each,
then back up 10, 20, 30.
Cutoff 16 mins
2x[2xDD hip complex, 2x8SL Hip ext (ground), 12 kneel to stand SA press, 2x4 T's, 10 hang retractions, 5 rig squats.
warm up to weights
CFT 2. About 15 mins each exercise.
Best single lift from three attempts for:
Score is total of 1RM the three lifts
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
RSq, 12, 10, 8, 6, 4, build up and do first 2 reps of first three sets paused
5x[2 RSq, 3 chins]
Every 3 mins for 6 rounds do:
10 power snatches 50/35,
Have to get at least 30s rest. .
Score is slowest + fastest round.
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]
4x[20 GHD, 1 rope climb, 5m HSW
100 DU swap every break
then swap as needed for:
20 reverse burpees,
150 PP 30/20,
150 KBS 24/16,
150 bench press from floor 30/20.
50 partner WB.
22 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.