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, 2xDD, trigger glutes 60s, 30s relaxed squat, banded shoulder flexion stretch, 2x[4 paused goblet squats, 2x5 Bulgarian squats, 2x30s pigeon stretch] STRENGTH 3x3 paused FSq, 3x4FSq pause 1st two reps, 3x3 FSq WOD 11 min AMRAP: 2 Cl 60/40 2 WB, 30 DU, 4 Cl 4 WB, 30 DU, 6 Cl 6 WB, 30 DU. Keep going up by 2's.
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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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