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, 2x[2xround the clock lunges, 4xcossack stretch with paused squat between, 30s kipping arm/leg swings, 2x4 large arm circles], 5 rig squats, Banded shoulder stretch, 5 rig squats, STRENGTH Burgener warmup, 3x[3drop snatches - low, med, full squat], 3x3 hang squat snatch. If ok go into doubles Sq Snatch or PSn WOD 14 min AMRAP 14 Chins, 7 BF burpees, 7 PSn 60/40 7 BF Burpees,
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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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