WOD- 1 Sumo Deadlift 5×5 (Incremental weight upto 80 %) Note: Mark your load for the future reference Cap in 15 mins 5 min rest WOD -2 With constant motion and slowly: 21 single-arm dumbbell rows, each arm 9 ring dips (deep and strict) 30 squats 15 single-arm dumbbell rows, each arm 12 ring dips 30 squats 9 […]
Read MoreEMOTM for 25 mins Min1 – 14WBS -20/14LB Min2- 10 BURPEES Min3- 16 KBS -24/16KG Min4- 12 PISTOLS Min5- REST 5 mins rest Practice – Pistol squats for 10 mins
Read MoreWOD – 1 Push jerk 5×5 (Incremental weight upto 80 %) Note: Mark your load for the future reference Cap in 15 mins 5 min rest 3 Rounds for time of: 400m Run 15 P. Clean – 135/85lbs 25 Hollow rocks
Read MoreWOD – For time 50 Burpees 3 mins rest for time 1000 singles for time 2000 mtr row Note: record time for the future reference 5 min rest Core attack 20 reps x 5 sets MB sit ups Leg raises Back extn Alt heal touch
Read MoreWOD – team of two For time 10 Thrusters – 95/55 20 Push ups 20 Thrusters – 95/55 40 Push ups 30 Thrusters – 95/55 60 Push ups 30 Thrusters – 95/55 30 Pull ups 20 Thrusters – 95/55 20 Pull ups 10 Thrusters – 95/55 10 Pull ups
Read MoreWOD – team of two For time 10 Thrusters – 95/55 20 Push ups 20 Thrusters – 95/55 40 Push ups 30 Thrusters – 95/55 60 Push ups 30 Thrusters – 95/55 30 Pull ups 20 Thrusters – 95/55 20 Pull ups 10 Thrusters – 95/55 10 Pull ups
Read MoreWOD -1 Shoulder press 5×5 (incremental weight upto 80 %) Note: Mark your load for the future reference WOD -2 3 rounds for time of: 50 double-unders 2 minutes holding a handstand 35 AbMat sit-ups Note: you can only move to AbMat sit ups after completing of 120 sec HS hold Scaling – Replace 2 mins HS Hold with 2 mins Plank hold
Read MoreHelen – Bench Mark Girl Three rounds for time: Run 400 meters 21 Kettlebell swings – 24/16kg 12 Pull-ups
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