Month: February 2016

1st March 2016

Warm up Dynamic Skills WOD – 1 Both arm KB Press – 15×5 (16+16 / 12+12) Wod-2 5 rounds for time of 9 Hang clean -95/55 lbs 12 Wall ball shots – 20/14 15 T2B Courtesy – Sourabh Dubal After bash Stretch

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29th February 2016

Warm up CrossFit warm up Skills All WOD – 16.1 AMRPA 20 minutes 25ft OH Lunges – 95/68lbs 8 Burpees 25ft OH Lunges – 95/68lbs 8 C2B Pull ups After bash Stretch

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27th February 2016

Warm up 3 rounds of 50 J&J 10 jump squats 10 Push ups 10 Butt bridge 10 Scorpion Skills Isometric WOD – 5 rounds of 1st minute – Plank Hold 2nd minutes – Dead hang 3rd Minutes – Hollow rock hold 4th Minute – L-sit 5th Minute rest After bash Foam roller and mobility

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24th February 2016

Warm up Dynamic WOD – AMRAP 20 minutes 50 Double unders Max unbroken pull ups 5 minutes rest Core attack After bash Stretch

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23rd February 2016

Warm up Dynamic Skills Burpees WOD – Team of TWO 200 Burpees Barbell hold – 155/115 lbs *One partner will hold loaded barbell while other partner will person Bureeps After bash Hand stand hold

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22nd February 2016

Warm up Dynamic warm up Skills Air squat / Ring dip WOD – WILMOT – bench mark hero 6 Rounds of for time 50 Air Squats25 Ring dips After bash Yoga poses Vajra, Bhujang, Dhanura, Hala Asans  

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20th February 2016

  Out of the box – Vasant Kunj Rugby Ground.   ———————- Evening WOD Warm up 3 rounds of 10 burpees 10 pushups 10 lunges 10 sit ups Skills KBS WOD – 3 rounds for time 20 KB Swings – 24/16kg 10 HSPU 75 Double unders Finish with 50 back extn after bash stretch

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19th February 2016

5 minutes singles Barbell warm up x 2 Skills Overhead squats WOD – PR Day Over Head squats 5-5-4-4-3-3-2-2-1-1-1 5 minutes rest AMRAP in 7 minutes HSPU After bash stretch

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