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
16 Sh every 4th backwards. 2x[6 wall squats, 2x5 KB windmills, 8 banded lat pull downs, 2x10 Db woodchops] 2x[8 wide grip rows, 2x6 bulgarian squats, 8 monkey taps] STRENGTH 5x[2 Sq / 5 strict chins. Work good form and depth on squats WOD: 11 minutes to do: 30 WB, 9/6 1RM CL, 30 WB 9/6 1RM thruster, 30 WB 1 RM HSqCl. Use same bar Score is total of three weights. Can have multiple attempts but must finish before the 11mins
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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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