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
16 Sh. 2x[8 thread through and extend in prone, 8 heavy hinge KBS, 8 SDL KB, 10 Russian twists, 2x10 woodchops. STRENGTH 5x[6x60% 1Rm Squat 1st 2 paused. 10s chin over bar hold or HS hold 4x 2xmax squat] WOD 3 RFT 8 bar MU (or 8chin/ring dip), 8 squat snatch 60/40 (or PSn with OHS).
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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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