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WARM-UP
3mins aerobic, 2x[10 prone retractions, 10s HS hold or wall walkers, 5 rollover to twist, 8 supermans, 10 heavy hinge KBS, 10DB pushup and extend] STRENGTH CTB or MU and HSPU practise WOD: Partner Nate as a 24 min AMRAP. Alternate rounds. 2 RMU 4 HSPU 8 KBS 32/24 If they want to do it solo then that's fine (20min AMRAP) Score is Round and Reps
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WARM-UP
12 Sh every 3rd bwds 2x[30s relaxed squat. 5 yoga pushups, 30s active squat, 10 hang retractions 2x[20s HS hold, 10 monkey taps, 10 walk lunges OH Db STRENGTH 5x[2x Split jerk, 1 Sh sled push] WOD: 3 RFT: 10 OH lunges 16/12kg, 10 FSq 16/12kg, 10 OH lunges 16/12kg, 5 BMU Cutoff 14:00 WARM-UP
2x[60s skips, 8 knee-elbow prone, 8 scorpions, 6 fire hydrants, 2x8 adductor activators, 3 cat skins] 2x[8 GHD extn, 6 Good mornings, 6 wide grip Ring rows STRENGTH 5-10 mins to build to heavy on the DL then 5x[3 DL 2 drop snatch WOD: For time 30K2E, 30 WB, 9/6 20 of each, 10 of each, 30 push-ups, 10 WB 10 K2E 20 of each 30 of each Cutoff 16 mins WARM-UP
500 row, 2x[2xDD hip complex, 2x8SL Hip ext (ground), 2x6 Bulgarian split squat, 2x4 T's, 10 hang retractions, 5 rig squats. WOD: CFT 2 Best single lift from three attempts for: OHS, Clean bench press. Score is total of the three lifts WARM-UP
12 Sh, 10 mountain climbers, 4 Samsom lunges with side stretch using broom, 10 broom pass throughs, 8 Cossack to squat stretches, 2x [2x8 SA KB lunge and press, 5 paused Goblet squats, 5 ring rollouts, 30s lat stretch with box STRENGTH FSq, 12, 10, 8, 6, 4, build up and do first 2 reps of first three sets paused 5x[2 FSq, 3 dips] WOD: 5 RFT 5 RFT: 12Sh, 10 power snatches 50/35, 10 chins, 30s rest. |
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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