Month: March 2016

WOD – 1st April 2016

Warm up 300 Singles and 100 Double unders 2 rounds of Barbell warm up Skills – Shoulder press, Front squats, Thrusters WOD – Shoulder press – 5×5 Front squats – 5×5 Thrusters – 5×5 *Increment intensity after reach rep, Mark final weight for the score. After bash Partner stretch

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WOD – 30th March 2016

Warm up Dynamic warm up Skills All For time: 75 squats 75 Back extensions 75 Push ups 75 Pike sit ups 75 Lunges 75 Hollow rocks After bash Stretch

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WOD – 29th March 2016

Warm up 3 rounds of 10 Lunges, 10 Hindu push ups, 10 Butt bridge, 10 Back extn Skills KBS WOD – 3RFT 21 KBS 50 DU 15 Toes to bar 50 DU 9 Goblet squats 50 DU After bash Mobility

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WOD – 28th March 2016

Warm up 5 mins jump rope barebell warm up x 2 Skills Thrusters WOD – 16.5 For time – 21-18-15-12-9-6-3 reps of Thrusters – 95/65lbs Burpees   After bash stretch

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26th March 2016

Warm up Dynamic Skills KBS WOD – 5 rounds of 20 Kettlebell swings – 24/16kg 10 Ring dips – static Courtesy – Sagar Patil After bash Practise kipping pull ups Stretch

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25th March 2016

5 mins jump rope 2 rounds of Barbell warm up Skills Back squat s WOD –1 5-5-4-4-3-3-2-2-1-1-1(PR) Back squats WOD – 2 3 rounds of 10 Hand stand push ups 200 single unders   After bash stretch

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23rd March 2016

Dynamic warm up Skills Push press WOD – 10 rounds for time 7 Push press – 95/55lbs 14 Box jump – 24/20” After bash Mobility

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22nd March 2016

Warm up 5 minutes jump rope 3 rounds of 10 reps OHD, Push ups, Pull ups, back extn Skills Power snatch WOD – 1 Bench mark HERO – Randy 75 Power snatch – 75/45lbs WOD – 2 5 minutes plank hold After bash Yoga poses Vajra, Bhujang, Dhanura, Hala Asan

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21st March 2016

Warm up Crossfit warm up skills all WOD 1 – 16.4 13 Minute AMRAP: 55 deadlift 55 wall ball 55 calorie row 55 handstand pushups Rx Weight: Males 225 lb. Females 155 lb. WOD 2 Thrusters 50-40-30-20-10 reps of RX weight Male – 75-85-95-105-115 lbs Female – 45-55-65-75-85 lbs After bash stretch

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