Month: May 2016

1st June 2016

Warm up Dynamic + barbell warm up Skills Back squat WOD – 1 – Strength Back squat 5reps X4sets WOD – 2 – Conditioning AMRAP in 8 minutes 10 Back squats – 95/65lbs (from the ground) 10 Lateral burpees After bash Stretch

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31st May 2016

Warm up 3 rounds of 150 singles 10 striders 10 med ball deadlift and throw 10 scorpions 10 back extn Skills SDHP WOD – AMRAP 20 mins 10 Sumo Deadlift high pull 30 Lateral hops 50 DUs courtesy – Sourabh Dubal After bash Practice kipping pull ups Stretch

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30th May 2016

Warm up Dynamic warm up Skills Ring dips WOD – 5 rounds for time 20 Alt lunges 15 Pike sit ups 10 Ring dips 15 Hollow rocks 20 OHS – PVC 1 min rest After bash Yoga – Padmasan, Hal asan, Nauka asan, Bhujang asan

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28th May 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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27th May 2016

Warm up 3 rounds 50 Jumping jacks 10 squats 10 Ring rows 10 Back extn 10 Sit ups Skills Thrusters WOD – Strength Thruster – form the rack 3-3-3-3 3 minutes rest Fran – Bench mark girl 21-15-9 reps of Thrusters – 95/65 lbs Pull ups After bash Full body stretch  

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25th May 2016

Warm up CrossFit warm up Skill Hang clean WOD – for 20 minutes Odd minutes – 5 Hang snatch – 75/55lbs Even minutes – 15 lateral hops WOD – 2 4 rounds of 10×5 shuttle run 30 seconds Handstand hold After bash Mobility

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WOD – 24th May 2016

Warm up Dynamic Skills All WOD – Team of Two 200 Squats 150 KBS – 16/12kg 200 Double unders 75 Knees to elbow 150 Partner sit ups – med ball 50 Burpees Courtesy – Sourabh Dubal After bash Stretch

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21st May 2016

Warm up daymic WOD – Bench mark girl – Annie For time 50-40-30-20-10 reps of Double unders Sit ups 5 minutes rest Farmer walks – 10×5 After bash Roll and stretch

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