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 20 each MB pass [chest pass, OH pass, knee twist pass 10 each side, lying lat throws], 2x2 min roll ITB and Quads 2x[8 banded lat pull downs, 30s BB, 10s peg board hold STRENGTH 5x[3 press, 3 RM chin, GHD, rope climb WOD Partners: 16 Sh buy in and out (swap every 4 Sh) A) 8 rounds of 4 HSPU, 8 C2B, 12 squats B) 8 Rounds of 1 rope climb, 5m HSW (1Sh bear crawl); Swap every round. 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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