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, 30s broom throughs, 2x6 BUKBP, 2x4 Kb windmills, 2xDD hip complex, 60s lie on roller back stretch], 2x[4 rig squats, 4 paused front squats, 4 OHS paused] STRENGTH Burgener 5x[2 drop squat snatch, 2 hang squat Snatch, 5-15 GHD Must do all four lifts well to increase weight]. Can then do 3x2 squat snatch if confident. WOD 4 rounds of 6 Sq Cl & J 60/40, 12 LA KBS 16/12, 6 WWipers 60/40, 12 RA KBS.
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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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