WOD: 09/04/2014
WARM UP:
10mins
500m row
Warm up on the movements for the WOD.
MOBILITY:
10mins to mobilise the shoulders
WOD:
Barbel cycle for 10mins
Alternate between the two movements each min
. 5 hang power clean
. 5 push press behind the neck
AFTERWOD:
The evening batches in Juhu will do yesterday’s WOD.
The ones who wish to do today’s WOD please come in the morning.
All batches in Colaba will be doing today’s WOD.
Partner up:
20mins cut off
10 rounds
“You go, I go”
7 Hang clean n press @ 50kg/30kg
7 Strict Pull ups
Every 2nd min 15 Kbs @ 24kg/16kg (both partners)
CORE:
TRAVEL WOD:
Partner up:
10 rounds
“You go I go”
100m run
30 Kbs @ 24kg/16kg>
Class update:
NO EVENING CLASS TODAY DUE TO A FUNCTION IN THE LANE.
CrossFitOM 