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
500 row, 12 deadbugs, 12 prone K2E, 1xDD working ankles, 30s BB 2x[6 ring rollouts, 10 hang retractions, 10s chin over bar hold, 5 paused pushups. STRENGTH 5x[4 BP, 3RM strict chins WOD: Frienemies. 21 min AMRAP Teams of 3. 3 rounds of: One rows 400m, One does max reps KBS One does max reps box jumps. Cutoff is 21 min. If finish before 21 mins then do AMRAP either BJ or KBS. Score is your total reps (as an individual).
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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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