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
3x[30s skip, 12 calf pumps] 20s relaxed squat, 6 lunges with T-spine twist, 2x4 Kb windmills, 6 cat-cows, 2x[5 rig squats, 2x6 BU Arnie press, 10s chin over bar STRENGTH OHS. 8, 2x6, 2x4, 2x2. Inc weight every rep change. Keep depth. Practise kip between sets WOD For time: 21 Thrusters, 50/35kg, 20 Kettlebell Swings, 24/16, 15 Thrusters, 20 Kettlebell Swings, 9 Thrusters, 20 Kettlebell Swings, ** IF you break on the thrusters you have an immediate 10 bar burpee penalty Cutoff 12:00
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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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