Month: June 2016

7th June 2016

Warm up Dynamic warm up Skills Power Clean WOD – 1 – Strength Heavy cleans 5sets of 3reps WOD – 2 – Conditioning For time – 21-15-9 reps of Power Clean-135lbs Burpee Over the bar Courtesy – Sourabh Dubal After bash Stretch

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6th June 2016

Warm up CrossFit warm up Barbell warm up Skills All WOD – 1 – Strength Deadlifts 5reps of 4 sets WOD – 2 – Conditioning 3 rounds for time: 6 Deadlifts – 185/155lbs 9 HSPU 12 Single leg toes to bar (6 each leg) After bash Yoga poses Padma Trikon, Hala Bhujang, Asans

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4th June 2016

Evening WOD Warm up 3 rounds of 10 each Burpees Squats Push ups Dips Skills Goblet squats WOD – 1 Amrap 15 mins 15 burpee box jumps 30 Double unders 15 goblet squats Courtesy – Sourabh Dubal WOD – 2 Core attack After bash Mobility

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3rd June 2016

Warm up Dynamic + barbell warm up Skills Push press WOD – 1 – Strength Push press 5reps x 4sets WOD – 2 – Conditioning 10-9-8-6-5-4-3-2-1 Strict pull ups Farmer walks (in laps)   after bash stretch

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