04-11-2014

16' AMRAP:

16 ONE HAND SWINGS

6 BURPEE BOX JUMPS

16 O.H. WEIGHTED LUNGES

@ THE END...

TABATA IN 6 ROUNDS

HANDSTAND HOLD

PLANK

V-UPS

03-11-2014

4 x Max Rep Pull Up 

AMRAP 20 min

12/16 Turkish Get up

Every  12/16 reps

200m Row

1-11-2014

TEAM WOD

AMRAP 20'

12 OHS

12 BOX JUMPS-OVER THE BOX

24 HR PUSH-UPS

24 CAL ROW

FINISHER 3RNDS RUN(RECOVERY)

31-10-2014

FIND 3 RM AND THEN

16 EMOM

ODD: 4 DEADLIFT

EVEN: 5 BENCH PRESS


WOD 2: TEAM WOD

FARMER CARRY 750m

30-10-2014

FOR TIME:

50 WALKING LUNGES (WEIGHTED)

40 T2R

30 SLAM BALL

20 BURPEES

250 m. ROW

250 m.RUN

100 D.U.

29-10-2014

5 ROUNDS FOR TIME: 

10 P. SNATCH

20 PISTOLS

30 D.U.

28-10-2014

20' AMRAP

15 Wall ball

5 Burpee Pull ups

5 SDHP (KB)

15 Sit ups

27-10-2014

             100m sprint (Each Team has to accumulate 3km Run)

             20-16-10

             Cal Row

             Mountain Climber

25-10-2014

WOD1 : FRAN

21-15-9

THRUSTERS

PULL UPS

WOD 2:

50 T2R

100 D.U.

24-10-2014

SKILL: SLAM BALL

FOR TIME

10-9-8-7-6-5-4-3-2-1

SWINGS

BOX JUMPS

SLAM BALL

30 DU

WALL BALL