Crossfit – Thu, Oct 9 Deadlift (3 x 5 Progressive weight to 90{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) WOD AMRAP 10 Mins (AMRAP – Rounds and Reps) 10 SDHP (50-35 Kg) 15 Air Squats 20 WB/Bumper Russian twist (9-7)(15-10)
Author Archives: Excelsior
Crossfit – Wed, Oct 8 Handstand Walk (15 Mins Skills works) VIRIBUS BENCHMARK WOD Surprise! Sorpresa!
Crossfit – Tue, Oct 7 Clean and Jerk (3 x 5 75{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) WOD AMRAP 11 Mins (AMRAP – Rounds and Reps) 21 KB Russian Swings (24-16 Kg) 250 Mts Run 7 Pull Ups
Crossfit – Mon, Oct 6 Back Squat (3 x 4 90{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) WOD 4 Rounds 2’30” WORK 60″ REST Row 150 Mts 8 Burpees Then Max rep Wall Balls (9-7 Kg)
Crossfit – Sun, Oct 5 GUIDOS WILDCARD
Skills work – Sun, Oct 5 Power Snatch (1 x 1) 1×4 1×4 1×3 1×2 1×1 …
Crossfit – Sat, Oct 4 Hang Snatch (3 x 3 Hang Power Snatch 3 x 3 Power Snatch 4 x 1 Hang Snatch) WOD 8 Mins AMRAP (AMRAP – Rounds and Reps) 8 KB Lunges R (24-16 Kg) 8 KB Lunges L (24-16 Kg) 50 DU / 100 SU 8 Burpees
Crossfit – Fri, Oct 3 WOD 1 4 Rounds For time ( YGIG) Partner WOD (4 Rounds for reps) 300 Mts ROW 24 KB Swing (24-16 kg) 12 Pull UPS Rest 4 Mins WOD 2 4 Rounds For time (YGIG) Partner WOD (4 Rounds for reps) HELEN x 4 250 Mts Run (Together) 30 Box […]
Crossfit – Thu, Oct 2 Romanian Deadlift (RDL) (3×6 SS Bench press 3 x 6) WOD 45 Sec work 14 sec rest 4 rounds 1- KB Farmers carry 2-Standing BB Tri Extensions 3-Push UPS 4- ABS-Straight ley crunches
Crossfit – Wed, Oct 1 HSPU Skill Works WOD 6 Rounds For Time (6 Rounds for reps) 5 Burpees WB 30 DU/60 SU 5+5 Devil Press KB (16-10 Kg) 20 Sit UPS