Daily WOD 20/12/2013 Friday

CrossFit Unit Program – 20/12/2013, Friday

 
 

Warm Up & Mobility

 

Warm – Up

 

Wall Walk

1 – 2 – 3 – 4 – 5

Singles / Double Unders

50 – 40 – 30 – 20 – 10

Start From Zero If Unsuccessful

 
 

Strength/Skills

 

DeadLifts

 

5 Sets Of 5 Reps

Work Towards 75% Of Max Effort

Increase Weight After Each Set

 
 

Muscle Ups Transition Drills

 

False Grip Practice

First Pull Towards Ring

Muscle Ups Dips

 
 

Workout Of The Day (WOD)

 

Nasty Girl ‘Diane’

 

21 – 15 – 9 Reps

Deadlifts

 

Hand Stand Push Ups

 
 

CrossFit Mobility

CrossFit Unit Mobility


 
 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 19/12/2013 Thursday

CrossFit Unit Program – 19/12/2013, Thursday

 
 

Warm Up & Mobility

 

Warm – Up

 

400 Meters Jog

7 Wide Grip Pull Ups

15 Wide Stance Push Ups

7 Close Grip Pull Ups

15 Close Stance Push Ups

 
 

Strength/Skills

 

Good Mornings

 

4 Sets Of 8 Reps

Keep Weights Light

Increase Weight After Each Set

 
 

Front Squats

 

6 Sets Of 1 Reps

Work Towards 90% of M.E

Rest 90 Sec After Each Set

 
 

Workout Of The Day (WOD)

 

Hero WOD ‘DT’

 

12 Deadlifts

 

9 Hang Cleans

 

7 Push Jerks

 
 

Fun & Laughter

CrossFit Unit Goofing Around


 
 

Excel as Individuals, Grow in Unity