Crossfit – Tue, May 27 TUESDAY CONDITIONING WOD (AMRAP – Rounds and Reps) In Pairs- Share as you like, one partner working at a time.30 Min AMRAP50 Abmat situps40 Squat Cleans 35/25kg30 Russian Swings 24/16KG20 BB Shoulder to Overhead10 Wall Balls 9/7KGRow 1000m

Crossfit – Mon, May 26 DEADLIFT Deadlift (Deadlift 3×10 @ same weight SS Plank (front/side/side) 60 seconds) WOD (Time) WOD for timeRun 250m27 Burpee’sRun 250m21 Burpee’sRun 250m15 BurpeesRun 250m9 Burpee’s

Viribus CrossFit – Crossfit DEADLIFT Deadlift (Deadlift 3×10 @ same weight SS Plank (front/side/side) 60 seconds) WOD (Time) WOD for time Run 250m 27 Burpee’s Run 250m 21 Burpee’s Run 250m 15 Burpees Run 250m 9 Burpee’s

Crossfit – Sat, May 24

Viribus CrossFit – Crossfit

Crossfit – Sat, May 24 BENCH PRESS Bench Press (Bench Press 4×12 @ same weight Superset Weighted Glute Thrust x8 ) WOD (AMRAP – Rounds) Every 90s x31st 90s: 20 KB Snatch 24/16KG2nd 90s: 20 Deficit Push-Ups3rd 90s: 20/25cal Row

Viribus CrossFit – Crossfit BENCH PRESS Bench Press (Bench Press 4×12 @ same weight Superset Weighted Glute Thrust x8 ) WOD (AMRAP – Rounds) Every 90s x3 1st 90s: 20 KB Snatch 24/16KG 2nd 90s: 20 Deficit Push-Ups 3rd 90s: 20/25cal Row

Crossfit – Fri, May 23 HSPU/ PULL-UP’S Handstand Push-ups (Skill Focus: Pull-ups & HSPU – 15mins) WOD 1 (AMRAP – Rounds and Reps) WOD8 Min AMRAP30 Double Unders/60 Singles7 Strict HSPU Rest 3 Mins WOD 2 (AMRAP – Rounds and Reps) 8 Min AMRAP20 lunges20 AB Mat Sit-Ups10 Pull-Ups

Viribus CrossFit – Crossfit HSPU/ PULL-UP’S Handstand Push-ups (Skill Focus: Pull-ups & HSPU – 15mins) WOD 1 (AMRAP – Rounds and Reps) WOD 8 Min AMRAP 30 Double Unders/60 Singles 7 Strict HSPU Rest 3 Mins WOD 2 (AMRAP – Rounds and Reps) 8 Min AMRAP 20 lunges 20 AB Mat Sit-Ups 10 Pull-Ups

Crossfit – Thu, May 22 BACK SQUAT Back Squat (Back Squat 4×8 @same weight Superset KB Kneeling Chop 8+8 ) WOD (Time) 4 Rounds for time15 KB Swings 24/16KG30 Air SquatsRun 250m