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Run 1600 meters Rest 3 minutes Run 1200 meters Rest 2 minutes Run 800 meters Rest 1 minute Run 400 meters
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Three rounds for time of:
45 pound Sots press,15 reps
Handstand walk15 meters
20 second L-sit hold
Handstand walk 15 meters
Gautam 12:12 , 15Kg
Vijay pal 20:00 , 15kg
Shubham 10:58 , 15Kg
Rajpal 12:58 , 10Kg
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WOD10:00 AMRAP 7 burpees 41 Single-unders 7 pull-ups41 Single-unders
Complete as many rounds in 25 minutes as you can of: 7 Muscle-ups 155 pound Thruster, 11 reps 14 Toes-to-bar
Gautam 17:00 , 3 Rounds , 50Kg
Uttam 8:00 , 2 Rounds , 50Kg
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Push press 3-3-3-3-3-3-3 reps
Gautam 45 - 50 - 55 - 60 - 65 - 70 - 75Kg(Fail)
Vijay pal 35 - 40 - 45 - 50 -0 55 - 60 - 65Kg(Fail)
Uttam 45 - 50 - 55 - 60 - 65 - 70 - 75Kg(Fail)
Rajpal 35 - 40 - 45 - 50 -0 55 - 60 - 65Kg(Fail)
Shubham 30 - 35 - 40 - 45 - 50 -0 55 - 60Kg
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Three rounds for time of: 45 pound GHD Bench press, 15 reps 25 Back extensions Run 800 meters
Gautam 12:40, 2 Rounds, 15Kg(bar)
Uttam 19:40, 15Kg(bar)
Uttam doing Deadlift
For time: 100 ft Walking lunge 50 Push-ups 50 Double-unders 25 Knees to elbows 5 Rope climb, 15 ft 50 Box jump, 24 inch box 25 Overhead squats, 65 pounds 25 L-pull-ups 50 Sit-ups
Gautam 22:00(No Rope climb)
Uttam 20:55
Vijay pal 33:03
Rajpal 17:08(No Rope climb)
Shubham 19:03(No Rope climb)
WOD50 squats 10 box jumps, 24”/20” 40 push-ups 10 box jumps, 24”/20” 30 dumbbell thrusters, 30#/25# 10 box jumps, 24”/20” 20 knees-to-elbows 10 box jumps, 24”/20”
WOD3 rounds 5 squats 5 box jumps, 10”-12” 5 push-ups 5 thrusters, unloaded 100M Run
For time: 100 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach.
Gautam 13:34
Vijay pal 14:34
Uttam 9:39
Shubham 12:23
Rajpal 10:10
Three rounds for time of: 135 pound Squat clean, 10 reps 20 Box jump, 24" box
Gauam 11:29
Uttam 8:05
Vijay pal 14:38