CrossFit Sri Ram Ashram

WOD

Max Deadlift

1 - 1 - 1 - 1 - 1

WOD

Ten rounds for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

WOD

Complete the following:
Weighted Pull-up, 5 rep max
Rest 5 minutes
Weighted Pull-up, 3 rep max
Rest 5 minutes
Weighted Pull-up, 1 rep max

WOD

For time:

Team of 2

200m Run

50 Frout squat and other person will do squar hold

50 Box jump and other person will do plank hold

50  toes-to-bar and other person will do hang on the bar

50 Hand release pushups and other person will do hand stand hold

200m run

Wod

Complete as many rounds as possible in 12 minutes of:
5 GHD sit-ups
7 Back extensions
95 pound Overhead squat, 9 reps

"Dobogai"

Seven rounds for time of:
8 Muscle-ups
22 yard Farmer carry, 50 pound dumbbells

Wod

Back Squat 3-3-3-3-3 reps

WOD

Complete as many rounds as possible in 15 minutes of:
8 Handstand push-ups
8 Box jump, 30 inch box
5 Push Press (43 Kg)

 

"Angie"

For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Rest Day