Month: May 2013

WOD – 31st May 2013

Warm up  Coach’s choice   Skill Set station   WOD 4 rounds for time of 400 meter row 50 push ups – HR 50 double unders After bash Plank hold 3 minutes

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WOD – 29th May 2013

Warm up Crossfit  warmup, 2 rounds   Skills KBS / OH walking lunges  WODFor time 15 KB Swings 24/16 kg 30 OH walking lunges – 20/10 kg 24 OH walking lunges – 20/10 kg 12 KB Swings 24/16 kg 18 OH walking lunges – 20/10 kg 9 KB Swings 24/16 kg After bash Stretch Rohit , Rohit […]

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WOD – 28th May 2013

Warm up 2 rounds of 30 double under / 90 single under 10 squats 10 sit ups 10 back extn Skills Thruster Hang clean WOD 5 rounds of 10 Power clean – 95/65 lbs 10 Thrusters – 95/65 lbs After bash  Hand stand hold practice Photo – Pranab Pegu ————————— Chest-to-bar pullups are an effective […]

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WOD – 27th May 2013

    Warm up Dynamic warmup  Skills All / Set station  WOD – chipper For time 60 box jumps – 24/20 50 Push ups 40 Burpees 30 Weighted OH sit ups – 25/15 lbs 20 Pull ups chest to bar 10 Hanstand push ups  After bash Stretch

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WOD – 25th May 2013

Warm up Dynamic warm up   Skills KB swings Knees to elbow   WOD Tabata squats 1 minute rest (20 sec on 10 sec off for 4 minutes) AMRAP 10 minutes 10 Kettlebell siwings 10 Knees to elbow 1 minute rest Tabata Push ups (20 sec on 10 sec off for 4 minutes)   After […]

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WOD – 24th May 2013

Warm up 4 rounds of 5 push ups 10 squats 15 sit ups Skills Push press WOD # 1 Push press 10-10-10-10-10 WOD # 2 Back squats 10-10-10-10 – 10   After bash Stretch Barbell Training FULL RANGE SQUATS Partial & Quarter Squats have their place in strength training. But only when it’s on purpose or joint […]

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WOD – 22-05-2013

Warm up 3 rounds of 30 double unders 10 Iron cross 10 Scorpions   Skills Set stations WOD – Michale (Bench Mark) Three rounds for time of 800 meter run 50 Back Extensions 50 Sit ups (for evening 10×20 run, make it for rounds total workout)   After bash Hand stand practice

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