WOD

7 OCTOBER 2019 WOD

SNATCH ( 1 power , 2 squats) 55% – 65% -75% 3×1 – 3×2 – 3repsx3sets BACK SQUAT 10repsx5sets at 75% of 1repmax SPILT JERK 3repsx5 sets (at 85%)

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5 OCTOBER 2019 WOD

POWER CLEAN 55% – 65% -75% 3×1 -3×2 – 3repsx3sets ROMANIAN DEADLIFT 5repsx5 sets (same weight) (first buildup your weight and then do 5×5) LUNGES 8repsx5 sets (same weight)(8 each) (first buildup your weight and then do 8×5)

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4 OCTOBER 2019 WOD

SNATCH PR 55% -70% -78%-86% -91%-96%-99%-102%-104%-106%–so on 3×2 -3×1 – 2 – 2 1 1 1 1 1 1repsx1sets FRONT SQUAT 3 repsx4sets ( at 70 %) (first buildup your weight and then do 3×4) 25×4 PIKE SITUPS 15×4 HYPER EXTENSION

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2 OCTOBER 2019 WOD

DROP SNATCH 3 repsx4sets ( at 70 %) @1repmax of snatch (first buildup your weight and then do 3*4) CLEAN PULL 55% – 70% -80% -90% 5c1 – 4×2 – 3×1 – 3repsx3sets { % as per clean PR} 4ROUNDS 25 HOLLOW ROCK 25sec SIDE PLANK 25 (each leg) FLUTTER KICK

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1 OCTOBER 2019 WOD

3 POSITION HANG SQUAT SNATCH ( above,mid, below) 45% – 55% -65% 3×1 -3×2 – 3repsx3sets FRONT SQUAT 3 repsx4sets ( at 85 %) (first buildup your weight and then do 3×4) { % as per snatch pr} STRICT BARBELL PRESS 15repsx3sets ARNOLD PRESS 15repsx3sets ROMANIAN DEADLIFT 15repsx3sets

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30 SEPTEMBER 2019 WOD

3 POSITION HANG CLEAN ( above,mid and below ) 45% – 60% -70% 3×1 -3×2 – 3repsx3sets SNATCH PULL 55% – 70% -80% -90% 5×1 – 4×2 – 3×1 – 3repsx3sets { % as per snatch pr} HIP THRUST 15repsx3sets PULLUPS 15x3sets ONE ARM ROWING 15repsx3sets

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28 SEPTEMBER 2019 WOD

MUSCLE SNATCH 35% – 45% -55% 3×1 -3×2 – 3repsx3sets DEAD LIFT 5repsx5sets (same weight) (first buildup your weight and then do 5*5) SNATCH PULL( stop till your knees for 3 sec sec then pull ) 55% – 70% -80% -90% 5×1 – 4×2 – 3×1 – 3repsx3sets { % as per snatch pr}

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27 SEPTEMBER 2019 WOD

CLEAN PR 55% -70% -78%-86% -91%-96%-99%-102%-104%-106%–so on 3×2 -3×1 – 2 – 2 1 1 1 1 1 1repsx1sets BACK SQUAT 3 repsx4sets ( at 70 %) (first buildup your weight and then do 3*4) BARBELL SHRUGS 15repsx5sets FRONT RAISES 15repsx3sets (plates)

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25 SEPTEMBER 2019 WOD

SPLIT JERK 5repsx5sets (first buildup your weight and then do 5×5) FRONT SQUAT 3repsx3sets (same weight ) (first buildup your weight and then do 3×3) CONCENTRATION 15repsx3sets FREE SQUAT 25repsx3sets WEIGHTED SITUPS 25repsx3sets HYPER EXTENSION 10repsx3sets

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24 SEPTEMBER 2019 WOD

SQUAT SNATCH 55% – 70% -80% – 85% – 90% 3×1 -3×2 – 2×2 – 2×3 – 1repx3set CLEAN PULL 5repsx5 sets (at 120% as clean pr) (first buildup your weight and then do 5×5) BARBELL ROWING 15repsx3sets TRICEPS EXTENSION 15repsx3sets HYPER EXTENSION 15repsx3sets

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