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
18 Sh odds forward, very 3rd rotate. 2x[2xprone K2E, 6 Cossack-squat stretch, 8 split lunges, 2 wall walks] 2x[8 hip flexor lifts, 8 DB press with glute ext STRENGTH 6x[2 split jerk from racks, 4 pistols WOD Every 2mins for as long as possible complete: 1st 2:00: 2MU 2clusters 50/35. 2nd 2:00 2MU 4 clusters. 3rd 2:00 2MU 6 clusters. Keep adding 2 clusters for as long as you can. Scale is 2 chin/2 ring dips When you fail have one minute rest then do 10 burpees every minute
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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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