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[8 Sh, 5 rollover to twists, 8 leg throughs, 12 kip arm swings, 45 s relaxed sq], 2x[8 Db good mornings, 8 alt Db deadbugs, 8 alt pushup and extn, 10 prone retn]. STRENGTH Build then 4x[3 DL, 5 BP WOD 500 row then 4 rounds of: 12 front rack lunges 60/40, 16 Pushups scale to bench. Cutoff 13 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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