Crossfit – Wed, Oct 22 Back Squat (3×8 70%) SS 3×12 Hip Thrust Plate WOD 1 EMOM 10 Mins (AMRAP – Rounds and Reps) Min 1- 10 KB Thruster (24-16 Kg) Min2- 5+5 Kneeling KB Chop (24-16 Kg) Min 3 -8 Burpees Min 4- 100 Mts Run Min 5- 30 Sec Hollow WOD 2 AMRAP […]

Crossfit – Tue, Oct 21 15 Mins Skill Works Hand Stand Walk Hand Stand Hold Pike Hold WOD AMRAP 14 Mins (AMRAP – Rounds and Reps) 10 T2B 8 KB Flip Squat (24-16 Kg) 6 HSPU 4 Wall Climb ABS FINISHER

Crossfit – Mon, Oct 20 Bench Press (4×4 80%) SS 4×12 Band Pull Aparts WOD 40 Sec Work 15 Sec Rest x 4 Rounds 1- SA SDHP KB (16-12 Kg) 2-Relase Push Ups 3- Candlesticks to Stand 4- SU/DU

Skills work – Sun, Oct 19 Deadlift (1×1 RM)

Crossfit – Sun, Oct 19 WILDCARD

Crossfit – Sat, Oct 18 WOD 1 PARTNER WOD (AMRAP – Rounds and Reps) AMRAP 10 MINS-YGIG 300 Mts Row 10 Thruster (40-25 Kg) 10 Lateral Burpees Rest 4 Mins WOD 2 PARTNER WOD (AMRAP – Rounds and Reps) AMRAP 12 MINS-YGIG (one round each) 100 Mts Run 5 Pull Ups 5 Box Jumps

Crossfit – Fri, Oct 17 Hang Clean (3×3 Hang MUSCLE Clean @60% 1 Min Rest 3×2 Hang Power Clean @70% 1 min Rest 2×2 Hang Clean @80%) WOD 11 MINS AMRAP (AMRAP – Rounds and Reps) 5+5 Kb Snatch (24-16 Kg) 10 Down Ups 30 DU/60 SU

Crossfit – Thu, Oct 16 Chest-To-Bar Pull-ups (4×6 90” Rest Between Rounds ) WOD EMOM x 4 Rounds (16 Mins Total) (AMRAP – Rounds and Reps) 1- 10 C2B/Pull Ups 2- 200 Mts ROW 3- 12 TTB 4- 200 Mts Run

Crossfit – Wed, Oct 15 Front Squat (3×5 @75% SS 3×6 Squat Jump) WOD 12 MINS LADDER (AMRAP – Rounds and Reps) 4-8-12-16…. ETC Front Rack Reverse Lunges (40-25 Kg) Russian Swings (24-16 Kg) Half Burpees

Crossfit – Tue, Oct 14 Handstand Push-ups (3×5 SS 30” Hollow Rock) WOD 1 AMRAP 8 MINS (AMRAP – Rounds and Reps) 250 Mts ROW 5 STRICT HSPU/ 10 PIKE PU 21 ABMAT Sit Ups Rest 4 Mins WOD 2 AMRAP 8 MINS (AMRAP – Rounds and Reps) 250 Mts RUN 6 BB Push Jerk […]