Daily WOD 21/04/2014 MONDAY

CrossFit Unit Program – 21/04/2014, Monday

 
 

Warm – Up

 

2 Rounds

200 Meters Run

10 Pull Ups

15 Push Ups

20 Air Squats

 
 

Strength/Skills

 

Strict Press

6 Sets Of 1 Reps

Work Between 80-100% of M.E

 

Toes To Bar

EMOM: 5 Sets Of 10 Reps

 

Push Jerks

4 Sets of 2 @ 80% Of M.E Push Jerks

 
 

Workout Of The Day (WOD)

 

Ladder WallBall & Overhead Squats(10 Mins AMREPS Ladder

Pull Ups: 5-10-15-20-25-30…..

Hang Cleans: 5-10-15-20-25-30…..

 
 

Rest 5 Mins

 

Box Jumps

EMOM 6: 10 Reps

 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 17/04/2014 THURSDAY

CrossFit Unit Program – 17/04/2014, Thursday

 
 

Warm-Up For Both Strength/Skill & WOD Class

 

20 Bar Thrusters

20 Elevated Ring Rows

10 Hindu Push Ups

15 V-Ups

 
 

Strength/Skills

 

Deadlifts

3 Sets Of 5/3/1 Reps

Work At 65% – 100% of M.E

 

Push Press

EMOM 5: 8 Reps

Work At 60% of M.E

 
 

Workouts Of The Day (WOD)

 

AMREPS 12

 

5 Hand Stand Push Ups

 

10 Power Cleans

 

200 Meters Run

 

For Time

 

100 Medicine Ball Overhead Sit Ups

 
 
CrossFit Unit _ 20140417
 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 15/04/2014 TUESDAY

CrossFit Unit Program – 15/04/2014, Tuesday

 
 

Warm – Up For Both Strength/Skill & WOD Classes

 

Hand Stand Practice & Lateral Wall Walk

20 Air Squats

 
 

Strength/Skills

 

Back Squats

3 Sets Of 5/3/1 Reps

Work At 70-100% of M.E

 

Handstand Push Ups

EMOM 5: 6 Reps

 

Good Mornings

5 sets : 10 Reps

 

Workouts Of The Day (WOD)

 

5 RFT

 

15 Hand Release Push Ups

15 Box Jumps

40 Doubles Unders/120 Singles

 

Rest 5 Mins

 

3 Sets: 1 Min Per Station For Reps

 

Max Power Cleans

Max Burpees

 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity