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[500 row, 2x20s thoracic rotate hold (arm to the roof), 4 cat skins, 5 streamline wall squats, adductors activates]. Roll back if time to 20mins STRENGTH Build to heavy then 8x[2 FSq on 1:30. Only work with good form! Either 10s HS hold/10s ring hold/10s chin over bar hold WOD 13 min AMRAP: 10 KBS 16/12 5 PP 50/35, 5 bar burpees, 20 KBS 12/16 5PP 5 bar burpees, 30 KBS 12/16 5 PP 50/35, 5 bar burpees, repeat above but use 24/16 KB repeat but with 32/24
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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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