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
12 Sh, 2xDD complex, shoulder flexion stretch either with bands or use bar, 60s hammie stretch or hip flexor stretch against wall. 2x[5 paused goblet squats, 2x4 T's, 5 strict t2B STRENGTH 3x5 box front squats. 5x[3 FSq. 10-15GHD] Build so last 3 sets are max WOD Strict chipper: 2 rounds of 25 strict chin-ups, 6 Sh, 25 strict ring dips, 6 Sh. Cutoff 16 mins. Scale with band to make 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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