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
3min aerobic, 2x[ 6 samson and broom to side stretch, 4 inchworm with pushups, 5 dive bombers] 2x[10 calf raises, 10 alt lunge and Db press, 10 banded lat pull down STRENGTH 3x[1 rope climb, 1 sled pull, 4 TGU WOD: Partner up Buy in 2 rounds of 50 DU 50 pushups. Share however then 6 rounds of 1 Sn, 50/309 FSq, 6 S2O, 8 RSq, Swap every round. If bar is grounded do 6 synched BF burpees. Buy out 30m HSW or 60m wheelbarrow 24 min cutoff
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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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