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
500 row, 2x[12 deadbugs and hold last one, 30s active hang, 6 Samson stretch, 20s HS hold work core] 2x[2x6 arnie press, banded shoulder stretches STRENGTH 4x3 Press. Add 50% weight and go: 4x[2 reps push jerk. Eg press 60k then push jerk 90, 3 Db BJ WOD 18 min AMRAP of 10 alt SA snatch 20/15kg, 10 situps, 10 Db burpee step up 20/15kg onto 60/50cm, 10 Db PP. 20/15kg,
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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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