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
2x[4Sh, 3 round the clock lunge, 10 broom throughs, 10 Prone ret, 3 wall walks], 2x[2x8 SA BUKB press, 12 alt lunge and SA press, 2x8 SL glute extn STRENGTH 3x3 Press, 3x3PP, 3xPJ Spend time going over WOD moves WOD 4 rounds in 4:00 of: 20 BJ, 15 T2B, 10 DL 100/70, 5 CTB. Aim for around 60s rest Score is slowest round
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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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