Daily WOD 30/09/2014 TUESDAY

Week 40 – 30/09/2014, Tuesday

 

CrossFit Unit Training Program

 

Warm-Up

Piston Squats Practice

Free Hand Stand Hold Practice

10 Tuck Jumps

 

Strength/Skills

Strength Emphasis With Gymnastics Drills

 

Convectional Deadlifts

3 Sets of 5 Rep @ 65%

Rest 3 minutes between sets

 

Strict Press (Behind Neck)

3 Sets Of 5 Reps @ 65% of Strict Press

Rest 3 minutes between sets

 

Hand Stand Push Ups

4 Sets Of 10 Reps

Rest 2 minutes between sets

 

L – Sit Hold

4 Sets Of 60 Sec

Rest 1 minutes between sets

 
 

Workouts Of The Day (WOD)

 

For Time

 

7 Rounds For Time

7 Thrusters

1 Rope Climb

 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 29/09/2014 MONDAY

Week 40 – 29/09/2014, Monday

 

CrossFit Unit Training Program y

 

Warm-Up

10 Close Stance | 10 Shoulder Width | 10 Wide Stance Air Squats

5 Close Grip | 5 Wide Grip Pull Ups

10 Close Stance | 10 Shoulder Width | 10 Wide Stance Push Ups

 

Strength/Skills

Strength Emphasis With Olympic Lifting Drills

 

Snatch Balance

5 Sets of 1 Rep Towards 80 % of Snatch

 

Strict Press

3 Sets Of 5 Reps @ 65% of Strict Press

Rest 3 minutes between sets

 

Pull Ups

5 Sets Of 10 Reps

Rest 1 minutes between sets

 

Dips

5 Sets Of 15 Reps

Rest 1 minutes between sets

 

Workouts Of The Day (WOD)

 

For Time

 

For Time

100 Strict Sit Ups

100 Air Squats

Every 60 sec, 100m run

 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 26/09/2014 FRIDAY

Week 39 – 26/09/2014, Friday

 

CrossFit Unit Program – 26/09/2014, Friday

 

Warm-Up

5 Forward & Backward Floor Walks

10 Box Hamstring Stretch

8 Pull Ups Lever

 

Strength/Skills

Olympic Strength Emphasis

 

Hang Cleans

7 Sets 0f 1 Rep @ 80% (Just Above Knee)

 
 

Workouts Of The Day (WOD)

 

For Time

 

3 Rounds

5 Thrusters

10 Pull Ups

Rest 1 Min After Completion then proceed.

 

3 Rounds

5 Sumo High Pull

10 Air Squats

Rest 1 Min After Completion then proceed.

 

3 Rounds

5 OHS

10 T2Bs

 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity