Month: September 2018

28-Sep-18

Team of 2: 150 kettle bell swings (24/16) 100 burpee jump over partner holding a plank 100 tandem medicine ball sit ups (20/14) 150 Db Snatches -50/35lbs

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27-Sep-18

Tabata this: Squats  Dus lunges sit ups box jumps burpees

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26-Sep-18

Wod-1 Back Squats  5 -5 -5- 5-5 Wod-2 7 rounds of : 7 Ring push ups  7 toes to bar  7 Strict Pull ups 

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25-Sep-18

Wod-1 Barbell Row – 3Rm Wod-2 4 rds of: 20 plate ground to overhead (45/25) 12 knees to elbows 2 lap sandbag Run 

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24-Sep-18

50 Bear Complex for time  1 Bear Complex is : 1 P clean 1 Front squat 1 Push press 1 Back squat 1 Behind the neck push press 

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21-Sep-18

Wod-1 Deadlift – 3Rm Wod-2 5 rounds of : 15 db clean and press 15 squats  15 lying leg raise  50 Mountain Climbers hollow hold – 5* 20 secs

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20-Sep-18

Team of 2 : 50 HSPU 75  Pull ups 100 weighted situps (45/25 with db) skip 1000 each 

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19-Sep-18

5 rounds for time  5 power clean (155/95lbs) 10 one leg Squat (5 each leg) 15 toes to bar 20 lunges (10 each leg) cap time: 25 minutes 

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18-Sep-18

Wod-1 Push Press – 3Rm Wod-2 Amrap 5 Mins  KB Snatches -20/12kg  Followed by  Death by Burpee  Starting from 6th Min 

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17-Sep-18

10 Rounds of 2 Mins Each  7 H Snatches – 95/55lbs 30 Lateral Jumps  Remaining time is Rest Time 

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