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[4Sh 100 skips, 6 rollover to hammie stretch, 20s sumo squat, 20s core hold, 5 wall squats,]. 2x[10 good mornings, 8 bent over rows], STRENGTH 2x5 RDL, 3x5 SDL, 5x3 DL or stay with SDL. Spend 5 mins going over Bear complex moves WOD 5 single rounds of the bear complex: 1PCl, 1Fsq, 1PP, 1Rsq, 1PP. Score is the weight of each set. Eg if you lift 60k each set then score is 300. Share a bar. Cutoff 15 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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