Month: November 2016

12th November 2016

Morning OTB Evening WOD Warm up Dynamic Skills KB Press WOD – 1 Double arm KB push press ( go heavy ) 10 x 5 WOD – 2 30-20-10 reps of KB Press – 16/12kg Toes to bar After bash Double unders Stretch

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11th November 2016

Dynamic and barbell warm up Skills OHS WOD – 1 Overhead squats – PR 5-4-3-3-2-2-1-1-1(PR Set) WOD – 2 3 rounds of 10 HSPU 10 rounds of farmer walk After bash Stretch

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9th November 2016

  CrossFit warmup Skills Ring dips WOD – 1 Weighted pull ups 5×5 WOD – 2 AMRAP in 13 minutes 7 Ring dips 14 Burpees 21 Pike sit ups After bash Kipping pull ups Stretch

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8th November 2016

Warm up Dynamic Skills SDHP, F squat, Push Jerk WOD – 7 rounds for time of: 95-lb. sumo deadlift high pulls, 7 reps 95-lb. front squats, 7 reps 95-lb. push jerks, 7 reps Courtesy – CrossFit .com After bash Stretch

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7th November 2016

Warm up Group dynamic Skills Thrusters WOD – 1 Heavy Thrusters – 5reps x 4sets WOD – 2 For time 1-2-3-4-5-6-7-8-9-10 Thurster -115/65 lbs Burpee Pullups or burpee box jumps Courtesy – Sourabh Dubal

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5th November 2016

Warm up Group dynamic Skills KB Swing WOD – AMRAP in 20 minutes 10 Box jumps – 24/20” 20 KBS – 16/12kg .30 sec plank hold After bash Double unders Stretch

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4th November 2016

Warm up Barbell Skills clean and Jerk WOD – 1 2power clean + 1 Jerk x 5sets (incremental weight in every set) WOD – 2 12-9-6-3 reps of Power clean – 155/115 10 Burpees after each set After bash Stretch

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