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
1min skip 2xround the world lunges, banded shoulder stretches, 2x[30s skip/DU, 10s ring hold, 8 box squats, 10s chin over bar hold, 4 paused Gob Squats] STRENGTH 3x2 paused RSq 4x[3 RSq 3 dips or muscle up drills. Practise DU WOD 50 DU, 50 situps, 40 DU, 40 Goblet sq 32/24, 30 DU 30 KBS 24/16, 20 DU 20 HSPU, 10 DU 10 BMU. Rx plus is double DU reps. 20min cutoff.
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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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