Past WODs and results
* please note all our WODs and results are now posted on Wodify. WODs go up around 5pm the previous day.
* please note all our WODs and results are now posted on Wodify. WODs go up around 5pm the previous day.
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WARM-UP
4-5 mins easy aerobic. 3-4 mins Roll/trigger focus shoulders, back and chest. 2x[5 dive bombers, 6 side leg throughs, 8 bird dogs, 2x10 Db wood chop, 10s HS hold STRENGTH Skills practise: E.g. HS walk, butterfly chins, pistols, DU, deficit HSPU or ring HSPU. WOD Partner WOD 26 min: Part 1: 40 t2b. or 80 sit-ups. Each person chooses one and completes it. When both done go to Part 2: 8 rounds (alt rounds) 2Sh FC 24/16 8 KBS. 60s rest then go to Part 3: AMRAP of 60 partner WB, 30 lateral body burpees, 30 synch goblet squats 24/16
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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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