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[500 row, 20s relaxed squat, 6 cat-cows, 8 prone knee to elbow, 6 ring push-ups, 2x4 T's, 10 GHD extn. 8 hip flexor lifts, STRENGTH 3x5 snatch DL, 3x3 SDL, 3x[2 DL don't drop weight, 4 pistols, 3 drop snatch - work depth]. WOD: Option 1) 1000 row buy in then 21-15-9 chins sq snatch 35/20kg or option 2) Amanda 9-7-5 RMU SqSn 60/40 with 100 DU buy out Score is Total time.
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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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