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[6 Spider-Man's, 30s Leg lifts or core rocks, 8 band retractions, 2x[8 adductor activates, 2x8 fire hydrants, 6 ring rollouts, 12 kips, STRENGTH 4x[3 drop snatches, 1 hang Sq snatch as a complex] 6x[2 snatches, practise pistols. WOD Annie with a rope: 50-40-30-20-10 of DU situps after each round (inc round of 10) do 1 legless rope climb (2 normal rope climbs, 4 scaled from floor)
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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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