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
2x[8 Sh, 2xDD complex, , 8 scorpions, 60s banded shoulder stretch 2x[8 lunge and press, 8 split lunges, 10s HShold] STRENGTH 3x2 jerk drive heavy, 5x[2 S jerk, 3 high BJ WOD Partners: A) 5 min AMRAP: 12 SA KB snatch 16/24, 5 burpee chinups, 20 DU. Swap every exercise must tag. 1:00 rest then B) 5 min AMRAP rear squats 60/40 4Sh each every time you swap 1:00 rest then C) 5 min AMRAP of 8 synch chins, 12 situp passes 9/6 Score is total reps 17:00 total.
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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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