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
12 Sh, 10 mountain climbers, 4 Samsom lunges with side stretch using broom, 10 broom pass throughs, 8 Cossack to squat stretches, 2x [2x8 SA KB lunge and press, 5 paused Goblet squats, 5 ring rollouts, 30s lat stretch with box STRENGTH FSq, 12, 10, 8, 6, 4, build up and do first 2 reps of first three sets paused 5x[2 FSq, 3 dips] WOD: 5 RFT 5 RFT: 12Sh, 10 power snatches 50/35, 10 chins, 30s rest.
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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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