Wods

23rd April 2019

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 […]

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22nd April 2019

EMOTM 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

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19th April 2019

WOD – 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

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18th April 2019

WOD –  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

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17th April 2019

WOD – 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    

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17th April 2019

WOD – 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  

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16th April 2019

WOD -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  

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15th April 2019

Helen – Bench Mark Girl  Three rounds for time: Run 400 meters 21 Kettlebell swings – 24/16kg 12 Pull-ups

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