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[4 spiderman stretch, 2x30s pigeon box stretch, 2x30s banded shoulder stretch, 2x30s banded ankle stretch 2x[4 sexy mermaids, 4 rollover to stand, 4 cat skins STRENGTH 2-3 Skills (weaknesses) build then: 4x[ 5 reps or 30s duration for each skill WOD: Belated 50th (partners) 50 synchronised BJ (at the top) 50 Ball slams 50 air squats (one must be hanging) 50 Windscreen Wipers - swap every 5 50 air squats (partner must be HS) 50 WB passes 50 C row swap every 13C
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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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