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Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.
Uttam 23:07(Rx)
Vijay pal 27:14 , 55Kg
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Warmup
15 Box jumps
10 Burpee
10 Lunges
WOD
4 Round for time:
5 Push-ups
10 Frog jumps
15 Squat
20 Jump rope
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WOD
5 Rounds for time:
10 Box jumps , 18\24 inc"
20m Walking Lunges
10 KBS , 10/16 kg
100m Run
Three rounds for time of:
100 meter Walking lunge
Handstand walk 20 meters
50 Kettlebell swings, 1 pood
Gautam 24:40
Uttam 29:43
Vijay pal 26:14
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WOD
400m Row
9 Cleans
200m Row
11 Push Jerks
200m Row
11 Power cleans
100m Row
10 Cleans jerks
Deepak 20:00 , 6Kg bar
Narayan 20:36 , 20Kg bar
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Back Squat 5-5-5-5-5 reps
Gautam 70 - 80 - 90 - 100 - 105Kg
Uttam 100 - 105 - 110 - 115 - 120Kg(Fail)
Vijay pal 60 - 70 - 80 - 90 - 95Kg
Rashmi didi 40 - 45 - 50 - 55 - 60Kg
Narayan 55 - 60 - 65 - 70 - 75Kg
Deepak 10 - 15 - 17 - 16 - 15Kg
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Shoulder Press 3-3-3-3-3-3-3
Vijay pal 15 - 20 - 25 - 30 - 35 - 40 - 45Kg
Rashmi 20 - 22 - 24 - 25 - 26 - 25 - 24KG
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Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box
Gautam 17:23
Uttam 19:45
Rajpal 15:32
Shubham 16:51
Vijay pal 14:40
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Wod
2 Round for time:
50 Deadlifts
50 Bar faceing burpees
50 Toes to bar/Nees to elbo
WOD
4 Rounds for time:
10 Walk lunges
5 Forward roll
5 Monkey hangs
3 Jumping pull - ups
50 m Run
21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball "2-fer-1s", 20 pound ball
Uttam 10:17 , GHD Wall ball , 10 pound ball , Wall ball , 20 pound
Rajpal 6:27 , GHD Wall ball 10 pound ball , Wakkball , 20 pound ball
Shubham 4:52 Ground Sit - ups , 10 pound ball , Wall ball , 20 pound
Vijay pal 04:15 , GHD Wall ball , 10 pound ball , Wall ball , 20 pound ball
Gautam 9:46 , GHD Wall ball , 6 pound ball , Wall ball , 20 pound ball
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WOD
8:00 AMRAP
12 Situps
8 Pushups
10 Medicine ball clean