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
8 Sh Rotate evens 2x[4 rollover to hammie stretch, 12 alt deadbugs, 10 alt prone knee to elbow] 2x[5 yoga pushups, 20s HS hold or wall walkers, 10 heavy hinge KBS] STRENGTH Build first then 5x[3 DL, HSW practise WOD: For time 40 WB 9/6, 40 KBS 24/16, 30 RSq 50/30, 30 chins, 20 FSq 50/30, 20 situps, 10 OHS 50/30, 10 BF burpees. Cutoff 18 mins
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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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