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WARM-UP
2x[20s relaxed squat, 20s T-spine rotation, 12 dead bugs, 10 core rocks or leg raises, 2x4 T's. 10 RDL WOD - Welcome 2017: Partners 400 run together, 100 DL 70/50, 100 Situps, 2x400 row (1 at a time), 100 chinups , 100 air squats, 50 HSPU, 250 DU, 100m bear crawl, 16 tyre flips, 1 high five for 2017 reps. Cutoff 35mins WARM-UP
16 Sh or 400 row, 16 calf pumps, 2x8 woodchops, 2x4 KBS windmills, 2x4 large arm circles, row or run (whichever you didn't do) 12x Double Db reverse lunge, 10 kips feet together, 10 retractions, 2x4 KBS windmills. STRENGTH 6x2 of [OHS, 1 rope climb WOD Option 1) Nancy: 5RFT of 16Sh, 15 OHS 43/30 Option 2) Not Nancy: 5 RFT of 400m row 15 Lunges 43/30 WARM-UP
4x[30s skip/ rot BB - keep the clock running]. 2x[30s relaxed squat, 2x6 SL hip extn on bench, 6 ring rollouts, 8 GHD extn, 8 sissy squats] STRENGTH 3x[2 paused Rsq build, 5x[3 RSq, 3 dips] WOD 14 min AMRAP: 100 DU, 50 KBS, 40 pushups, 30 K2E, 20 SA alt snatch 24/16, 10 OH Walking lunges 20/15 WARM-UP
2x[5 Cossack stretch, 8 goblet squats, 8 monkey taps, 5 cat skins]. 2x[8 GHD situp, 2x5 Bulgarian split squat, 2x4 T's. Mobilise to 20mins STRENGTH 5x[1 sled, 3RM chin, 4 pistols WOD Fight Gone Bad Nearly 3 RFR: 60s of each of the following WB 9/6 HCl 35/25 BJ 50 PP 35/25 Row Cal Rest with HCl instead of SDHP |
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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