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
3x[20 sq MB passes, 20s relaxed squat, 2x8 fire hydrant, 8 hip ext (on bench), 2x8 hip hikes (off mats, 10s HShold or 12 wallwalkers) Trigger and mobilise adductors and hamstrings STRENGTH Build to heaviest weight for complex: Hang snatch + Snatch + 2xOHS WOD BIRT: 11 RFT 29m Shuttle run (every 3rd one run 2Sh) 10 burpees, 10 situps, 10 thrusters 20/15kg 25min cutoff.
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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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