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[6 dive bombers, 2x4 round the clock lunges, 8 wall walkers, 4 strict hanging straight leg raises, 2x10 wood chop. STRENGTH Skills 10 min practise: Choose from HS walk, butterfly chins, pistols, DU, deficit HSPU or ring HSPU. WOD: Partner WOD 24 min: Part 1: 40 t2b. or 80 sit-ups. Each person chooses one and completes it. When both done go to Part 2: 10 rounds (alt rounds) 2Sh FC 24/16, 10 KBS. 60s rest then go to Part 3: AMRAP of 40 OH MB passes 2m, 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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