OM is the path and OM is the destination

WOD: 08/12/2016

  

YOGA CLASS AT 8am IN JUHU

BOXING CLASS AT 6pm IN JUHU

WARM UP:

@ 0:00

400m row / run / 1k airdyne

Joint mobility and dynamic warm up 

MOBILITY:

@ 10:00

Mobilise and warm up to the WOD 

WOD:

@ 20:00

Every 90secs for 15mins 

Odd intervals: 3 snatch balance @ increasing weight

Even intervals: 7-10 strict pull ups

. Beginners can replace the snatch balance with overhead squat 

AFTERWOD:

@ 45:00 (15mins cut off)

Barbell cycle

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

Hang power snatch @ 40kgs/20kgs or 60% (which ever is higher)

Overhead squat

. You have to complete the set unbroken, if you leave the bar in the middle of the set, it’s a 10 Kbs @ 24kg/16kg penalty

For beginners 

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

Db snatch (alternating arm, total 10-9-8-7…) @ a decent weight without loosing out form

Burpees

Kbs 

. This WOD is for those who are current doing snatch with a pvc pipe 

TRAVEL WOD:

5 rounds

400m run backwards

50 jumping lunges

25 suryanamaskars 

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