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
3:00 aerobic, 2x[prone broom throughs, 10 prone arm lifts, 8 yoga pushups, 8 ring rollouts] STRENGTH 5x[3 BP, 3 dips, 5 MU drills WOD: For time partners: DL Use whatever weight you like and swap every 5 reps until you have lifted the total weight of 4000/3000kg. Flight Simulator: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken DU's. Must swap every change in reps. If you break then complete that rep with synch burpees. If you break under the first 3 reps keep going. Scale: have 2 attempts before doing burpees Scale 2: Have three attempts before starting burpees Cutoff 25 mins
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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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