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.
197386490783570
WARM-UP
500 row. 2x[4 roll and twist, 4 Cossack to squat, 4 wall squats]. 2x[2x4 KB windmills, 4 rig squats, 8 lunge and double Db press, 4 paused OHS]. STRENGTH 5x[3 OHS, 4 pistols, 10 GHD] WOD: Complex Fran For time: 7 bar muscle-ups 7 chest-to-bar pull-ups 7 chin-over-bar pull-ups 21 thrusters 42.5/30 5 bar muscle-ups 5 chest-to-bar pull-ups 5 chin-over-bar pull-ups 15 thrusters 3 bar muscle-ups 3 chest-to-bar pull-ups 3 chin-over-bar pull-ups 9 thrusters Cutoff 10:00
0 Comments
Leave a Reply. |
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
Categories |