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[60s skip, 4 rollovers to hammie stretch, 2x8 fire hydrant, , 2x8 hip hikes, 5 yoga pushup. 2x[10 GHD extn, 8 bench hip ext, 8 wide grip ring row STRENGTH 15 mins to build to 5RM DL with good form. WOD: PART A) 3 rounds 16 Goblet Sq 32/24, 8x60/40 OHS, 80 DU on 15:00 start Part B) have 5 mins to find your 3RM chin
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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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