WOD: 15/09/2016

  

JUST A REMINDER JUHU AND BANDRA BOTH WILL BE CLOSED IN THE EVENING AS IT IS THE LAST DAY OF GANPATI. EVERYONE IS ALLOWED TO COME IN THE MORNING. 

WARM UP:

@ 0:00

400m row / 1k airdyne

Stretch + mix movements for 6mins

MOBILITY:

@ 10:00

Mobilise and warm up to the WOD 

WOD:

@ 20:00

Option 1 (LIFTING)

Emom for 12min

1 power clean + 1 jerk @ 6 x 60%-6 x 70%

@ 35:00

Emom for 10mins

Odd min: 4 clean pulls from floor @ 85%

Even min: 10 Plyometric push ups

( use 2 or 3 plates to jump your hands upon)

@ 50:00

10mins amrap

5 hang squat cleans @ 50%

10 burpees

15 sit ups 

Option 2: (REGULAR WOD)

1min on, 30secs rest. 3 rounds 

. Handstand hold

. Handstand push ups (kipping / strict)

. Ring dip hold (hold on top position)

. Ring dips

AFTERWOD:

@ 45:00

3 rounds, 1min on 30secs off 

Rowing, if too many people and rowers are falling short only then will you use the airdyne 

Box jumps @ 24″/20″

Burpees 

TRAVEL WOD:

5 rounds

400m run

25 Hindu push ups

25 squat jumps 

September 14, 2016 | Categories: Uncategorized | Leave a comment