Crossfit – Wed, Jul 16 OLYMPIC AND CONDITIONING WOD 1 (Calories) 8 Min AMRAP15/12 Cal Row6 BurpeesRest 5 Mins Score total Calories WOD 2 (AMRAP – Rounds and Reps) 8 Min Ladder2,4,6,8, and so onPush UpsJumping LungesRest 5 Mins WOD 3 (AMRAP – Rounds and Reps) 8 Min AMRAP8 Power cleans 40/30KG16 Bar Hops
Category Archives: WOD
Crossfit – Tue, Jul 15 PUSH PRESS Push Press (Push Press 3×6. Superset 3×6 KB side lunges) WOD (AMRAP – Rounds and Reps) 10 Min AMRAP10 KB Push Press 24/16KG18 Ab Mat Sit Ups36 Double Unders
Crossfit – Mon, Jul 14 FRONT SQUAT Front Squat (Front Squat 3×6 SS Bent over KB rows 2×6) WOD (AMRAP – Rounds and Reps) Partner WOD- 18 MIN AMRAP- YOU GO I GO Run 500m – Together 40 Goblet Squats 24/16KG 30 Abmat sit Up 20 Pull Ups
Crossfit – Sat, Jul 12 GYMNASTICS AND CONDITIONING WOD (AMRAP – Rounds and Reps) PARTNER WOD- 35 min AMRAP- YOU GO I GO20 Front Squats 40/30KG10 HSPU30 ABMAT SIT UPSRow 400m
Crossfit – Fri, Jul 11 SNATCH Snatch (Snatch- 7 Rounds- In 2 minutes- Hang Snatch and Snatch ( Progressive loading- technique over weight)) WOD (AMRAP – Rounds and Reps) 7 Min Ladder1-2-3…..Hang Power Snatch 35KG/25KGOverhead Squat
Crossfit – Thu, Jul 10 ROMANIAN DEADLIFT/ CORE Romanian Deadlift (RDL) (RDL 3X8- Superset Plank 1 min- 90 seconds) WOD (AMRAP – Rounds) 4 Rounds2 Min AMRAP6 Push-Ups10 KB Lunges 24/16KG12 Double UndersRest 1 Min between rounds
Crossfit – Wed, Jul 9 OLYMPIC AND CONDITIONING WOD 1 (AMRAP – Rounds and Reps) WOD 18 Min AMRAPRun 250M8 Power Cleans 30/25KgRest 5 Mins WOD 2 (AMRAP – Rounds and Reps) 8 Min AMRAP12 Russian Swings 24/16KG16 Abmat sit upsRest 5 Mins WOD 3 (AMRAP – Reps) 8 Min Ladder5 Wall Ball 9/7KG, 10, […]
Crossfit – Tue, Jul 8 PUSH PRESS Push Press (Push Press 3×7 SS- 3×6 KB Goblet Curtsy Lunges ) WOD (AMRAP – Rounds and Reps) 10 Min AMRAP15 Air Squats12 Strict Press 20/15kg ( No leg movement)6 TTB
Crossfit – Mon, Jul 7 FRONT SQUAT Front Squat (Front Squat 3×7 @same weight- SS KB bend over rows 3X6 ) WOD 1 (Calories) 5 MIN max Calorie RowRest 4 min WOD 2 (AMRAP – Reps) 5 MIN Run 250mMax Plate GTO 15/ 10KG
Crossfit – Sat, Jul 5 GYMNASTICS AND CONDITIONING WOD 1 (AMRAP – Rounds and Reps) 7 Min ladder 1,2,3,4 SDHP 35/25kgPush PressRest 5 Mins WOD 2 (AMRAP – Rounds and Reps) 7 Min AMRAP12/9 Cal Row,15 Ab Mat Sit UpsRest 5 mins wod 3 (AMRAP – Rounds and Reps) 7 Min AMRAP7 HSPU9 Deadlifts 40/30KG