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
Partners: 2x[10 bounce pass, 10 each high-low over shoulder MB passes, 10 SL side MB passes] 2x[60s BB, 2x4 T's, 3 strict chins or negatives, 10s HS hold STRENGTH Work Rope Climbs: Legless if able to. Practise HSW or wall walkers WOD: Regional mix-up. Teams of 4. 6 RFT. 8 Sh (pairs), 15 synch chins (pairs), 15 partner DL 150. Then as a relay 5, 10, 15, 20m HSW. Any order, one person does one distance Cutoff 24 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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