Crossfit – Mon, Oct 27 Bench Press (5×5 SS 5×6 Box Dips) WOD 12 Mins AMRAP (AMRAP – Rounds and Reps) 8 Push Ups 10 Box Jumps 12 ABMAT Sit Ups ABS FINISHER TABATA

Skills work – Sun, Oct 26 RM POWER CLEAN

Crossfit – Sun, Oct 26 KRISSYS WILDCARD 🃏

Crossfit – Sat, Oct 25 WOD PART A PARTNER WOD YGIG (Time) 1400 Mts Run WOD PART B AMRAP 18 Min YGIG (AMRAP – Rounds and Reps) 20 Box Jumps 8 Cluster (35-20Kg) 20 Push Ups 16 Wall Ball Sit Ups (Together) (9-7 Kg)

Crossfit – Fri, Oct 24 Hang Power Snatch (3×6 70{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) WOD 1 OPEN 14.1 AMRAP 10 Mins (AMRAP – Rounds and Reps) 30 DU / 60 SU 15 Power Snatch (30-20 Kg) WOD 2 AMRAP 10 Mins (AMRAP – Rounds and Reps) 3+3 KB Snatch (24-16 Kg) 6 Burpees Over KB 12 Abmat Sit Ups

Crossfit – Thu, Oct 23 Stricts Pull Ups 3×5 SS 3×30 Mountain Climbers WOD CHIPPER TC: 20 Mins (Time) 5 Pull Ups 250 Mts Run 20 American Swing KB (24-16 Kg) 5 Pull Ups 250 Mts Run 20 Russian Swing KB (24-16 Kg) 5 Pull Ups 250 Mts Run 10+10 Russian Swing KB Alternating (24-16 […]

Crossfit – Wed, Oct 22 Back Squat (3×8 70{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) 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{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) 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)