Daily WOD results
2mins aerobic choice,
2x[20s relaxed squat, 20s T-spine rotation, 12 dead bugs, 6 core rocks or leg raises, 8 ring rollouts. 8m banded monster walk fwds and bwds.
Practise HSPU or HSW
WOD: Partners Hello 2018: 3 RFT:
One person runs 16SH while the other does 30 pushups or ring dips,
then one person does 150DU while the other does 40 WB or thrusters 30/20,
then one person does 400 row while the other does 30 HSPU or 30m HSW.
Buy out is 20 MB sit up and pass over box 60/50cm,
Cutoff 28 mins
16 Sh or 400 row, 16 calf pumps, 10 retractions, 2x8 woodchops, 2x4 KB windmills, 2x4 large arm circles,
12 alt lunge and press, 10 high kips feet together, 2x4 KB windmills.
6x2 of [OHS, 1 rope climb
WOD: BJ Nancy:
25 BJ 70/60
15 OHS 43/30
2x[8 Sh 2x8 fire hydrant, 10 broom dislocates, 4 inchworms, 4 paused Spider-Man's]
2x[6 good mornings, 6 banded DL, 6 GHD ext
6x[3xDL / 1 BJ
WOD: 4 rounds of
400 run (row) 16Sh,
12 rear sq 85/60,
12 Jerk 60/40,
6 BMU or 12 CTB,
use one bar cutoff 27 mins
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.