Month: May 2016

20th May 2016

Warm up 5 minutes jump rope Barbell warm up x 2 Skills Push jerk WOD – PR Day Push jerk 5-5-4-4-3-3-2-2-1-1-1 5 minutes rest AMRAP in 7 minutes Burpees   after bash stretch

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WOD – 18th May 2016

Warm up 10×10 run 10×2 bear crawl Dynamic warm up Skills One arm dumbell OH lunges WOD – 5 rounds for time 10 each side – one arm OH dumbbell lunges 15 Push ups 25 Air squats After bash Core attack Stretch

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17th May 2016

Warm up 5 minutes jump rope Dynamic warm up Skills WOD – 1 – Strength 5 rounds of 5 Weighted pull ups 5 Push press -115/75lbs (from the ground) WDO – 2 – Conditioning AMRAP IN10 MINUTES 3 POWER CLEAN – 115/75lbs 6 BOX JUMP – 30/24 9 KNEES TO ELBOW Courtesy – Sagar Patil […]

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16th May 2016

Warm up 5 minutes jump rope 2 rounds of barbell warm up Skill Clean and jerk WOD – Karen + grace 50 wallball shots-20/14lbs 10 clean n jerk – 95/65 50 wall ball shots 10 clean n jerk 50 wallball 10 clean n jerk Courtesy – Pradeep Maurya After bash

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14th May 2016

OTB – Eveing – 5:45 Pm Morning  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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WOD – 13th May 2016

  Warm up Dynamic warm up Skills All “ROSE” 3 Rounds for time 100 Double unders 50 Push ups 40 Kettlbell swings – 24/16kg 30 Weighted Sit ups – 25/15lbs 20 Pull ups 10 Wall walk. after bash stretch

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WOD – 10th May 2016

Warm up 3 rounds of 10 reps 10 Samson stretch 10 Squats 10 Pull ups 10 Scorpions 10 back extn Skills Wall ball shots WOD – for time 21 – 18 – 15 – 12 – 9-6-3 Knees to elbow Wallballs (20/14) 5 Burpees after each round After bash Yoga poses – TadaAsan, ParvatAsan NatarajAsana, […]

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