Wods

29th April 2019

WOD 1 Squat clean – 5REPS EMOTM FOR 8 MINS WOD -2 5 rounds of 30 Lunges 15 Pull ups 30 Push ups . .

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26th April 2019

Over head squat 5×5 (Incremental weight upto 80 %) Note: Mark your load for the future reference Cap in 15 mins 5 mins rest For time 21 Thrusters – 95/55 21 Pullups 200 mtr run 15 Thrusters 15 Pullups 200 mtr run 9 Thrusters 9 Pullups 200 mtr run

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25th April 2019

3 rounds of  40 sec ON, 20sec OFF  1. Ball slam / Burpees 2. Cal – Row/ Bike   3. Push up 4. KBS  5. Battle rope 6. Hammer slam  7. Rope climb / Ring row   8. Shoot through 9. Rest

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24th April 2019

As a 2-person team, AMRAP 20 minutes of: 10 Box jump – 24/20” 7 Pull-ups 5 Hang Squat Cleans, 135/95 I Go ! You Go Courtesy – Crossfit Linchpin 5 mins rest Core attack 20 reps x 5 sets Weighted sit ups – 35/15lbs Leg raises Back extn 30 sec L hang

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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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