Daily WOD 21/03/2014 FRIDAY

CrossFit Unit Program – 21/03/2014, Friday

 
 

Warm – Up

 

800 Meters Run

5 Wall Walks

5 Close/Shoulder/Wide Pull Ups Each

25 Wide Stance Squats

 
 

Strength/Skills

 

Front Squats

 

5 Sets Of 5 Reps

Work At 70% of M.E

 

Cleans High Pull(Hang Position)

5 Sets Of 2 Reps Working Towards 90% Of Cleans

 

Handstand Push Ups

 

5 Sets Of 5 Reps

 
 

Workout Of The Day (WOD)

 

Benchmark Girl “Grace”

 

30 Clean & Jerks For Time

 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 20/03/2014 THURSDAY

CrossFit Unit Program – 20/03/2014, Thursday

 
 

Mobility

 

Wall Press, Head Through (20 Reps)

Straight Leg Swing (15 Each Leg)

Sideway Ankle Rotation (15 Each Ankle)

 

Warm – Up

 

Flight Simulator EMOM Ladder

10-20-30-40… Till Minute Runs Out

Double Unders

20-35-50-65-80-95… Till Minute Runs Out

Singles

 
 

Strength/Skills

 

Deadlift

 

5 Sets Of 5 Reps

Work At 70% of M.E

 

Overhead Squats

5 Sets Of 2 Reps Working Towards 65% Of Back Squats

 

Pull Ups (Weighted/Assisted)

 

5 Sets Of 3 Reps

Fixed Weights

Rest Sufficient After Each Set

 
 

Workout Of The Day (WOD)

 

30 On / 30 Off

 

5 Rounds : 30 Sec Max Wall Balls / 30 Sec Rest

5 Rounds : 30 Sec Max Pull Ups / 30 Sec Rest

5 Rounds : 30 Sec Max Box Jumps / 30 Sec Rest

 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity