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, 2xDD, 2x[8 straight leg DL, 8 weighted hip extension, 2x4 T's , 15 GHD situps, 10-15s ring hold Trigger glutes 3-5mins STRENGTH 3x5 DL, 2x3 DL, 1x1 DL don't drop the bar for any. Do 3 dips between sets WOD 9 min AMRAP: 2 Cl 60/40 2 KB 32/24, 10 BJ 70/60, 4 Cl 4 KBS, 10 BJ Keep going up by 2's.
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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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