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[8 Sh, 2 Samson plus side stretch with broom, 30s deep squat, 30s broom dislocates 30s BB] 2x[20s HS hold, 8 GHD extn, 8 good mornings] STRENGTH 2x3 RDL, 2x3SDL, 3x3 DL go for 1RM if technique good. Do 5 sets of 2 HSPU or practise HSW. WOD 6RFT 60 DU, 30 KBS, 15 KB thrusters 12/8 cutoff 23:00
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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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