Daily WOD 20/02/2014 THURSDAY

CrossFit Unit Program – 20/02/2014, Thursday

 
 

Warm Up & Mobility

 

25 Push Ups

5 Forward Floor Walks

5 Backwards Floor Walks

10 Pull Ups / 20 Ring Rows

7 Reverse Bridge

 
 

Strength/Skills

 

Deadlifts

 

3 Sets of 5/3/1 Reps

Work At 95% Of Max Effort

 
 

Weighted Partner Sit Ups

 

4 Sets Of 20 Reps

60 Secs Rest After Each Set

 
 

Workout Of The Day (WOD)

 

“Helen” Benchmark Girl’s WOD

 

3 Rounds For Time

 

21 Kettle Bell Swings

12 Pull Ups

400 Meters Run

 
 

 
 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 13/02/2014 THURSDAY

CrossFit Unit Program – 13/02/2014, Thursday

 
 

Warm Up & Mobility

 

2 Rounds

 

15 Kettlebell Swings

10 Kettlebell High Pulls

10 Kettlebell Presses

10 Kettlebell Lateral Twist

 
 

Strength/Skills

 

Deadlifts

 

3 Sets of 3 Reps

Work At 85% Of Max Effort

 

3 Sets of 10 Reps @ 50% of M.E

 
 

Workout Of The Day (WOD)

 

“Angie” Benchmark Girl’s WOD

 

For TIme

 

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Air Squats

 
 

Excel as Individuals, Grow in Unity