Daily WOD 31/10/2014 FRIDAY

Week 44 – 31/10/2014, Friday

 

CrossFit Unit Training Program

 

Warm-Up

 

2 Rounds

 

25 Cal Row

20 Sit Ups

15 Push Ups

 

Strength/Skills

 

Olympic Weightlifting Strength & Volume Emphasis

 

Snatch Complex

 

7 Sets of 2 Reps

2 Mins Rest Between

 

Snatch 2nd Pulls

6 Sets of 2 Reps

2 Mins Rest Between

 

Push Presses(Behind Neck)

 

4 sets of 8 Reps@50%

2 Mins Rest Between

 
 

Workouts Of The Day (WOD)

 

Metcon (TIME)

 

HELEN

 

3 RFT

 

21 KB Swings

12 Pull Ups

400m Run

 
 

OR

 
 

Metcon(WEIGHT)

 

10 Mins(AMRAPS)

 

100 Meters Run

 

5 Thrusters

 

WODSnap Courtesy Of Meng.

WODSnap Courtesy Of Meng.


 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 30/10/2014 THURSDAY

Week 44 – 30/10/2014, Thursday

 

CrossFit Unit Training Program

 

Warm-Up

 

Sprint Drills

 

High Knee Drive

Side Sprints

Back Leg Tuck Sprints

Goose Steps

Strides

 

Strength/Skills

 

Body Weight Strength & Volume Emphasis

 

HSPUs(Positive/Deficit)

 

5 sets of 10 Reps

 

Every 2 Mins, 10 Reps

 

Single Leg Squats(Pistons) (Weighted/Assisted)

 

5 sets of 10 Reps(Each Alternate Leg)

 

Every 2 Mins, 20 Reps

 

Pull Ups(Weighted/Assisted)

 

5 sets of 10 Reps

 

Every 2 Mins, 10 Reps

 
 

Workouts Of The Day (WOD)

 

Metcon (TIME)

 

HELEN

 

3 RFT

 

21 KB Swings

 

12 Pull Ups

 

400m Run

 
 

OR

 
 

Metcon(WEIGHT)

 

EMOM 10 Mins

 

Odd Min : 10 Box Jumps

 

Even Min : 10 Toes To Bar

 

WODSnap Courtesy of Meng.

WODSnap Courtesy of Meng.


 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 28/10/2014 TUESDAY

Week 44 – 28/10/2014, Tuesday

 

CrossFit Unit Training Program

 

Warm-Up

 

2 Round, 35 Secs Each Station

 

Straight Hand Pull Up Hang

Full Squat Hold

Handstand/Pike Hold

Half Squat Hold

 

Strength/Skills

 

Olympic Weightlifting Strength & Volume Emphasis

 

Clean & Jerk Complex

 

7 Sets of 2 Reps

2 Mins Rest Between

 

Cleans Pulls

6 Sets of 2 Reps

2 Mins Rest Between

 

Back Squats

 

4 sets of 10 Reps@50%

2 Mins Rest Between

 
 

Workouts Of The Day (WOD)

 

Metcon (TIME)

 

HELEN

 

3 RFT

 

21 KB Swings

12 Pull Ups

400m Run

 
 

OR

 
 

Metcon(WEIGHT)

 

EMOM 10 Mins(O/E)

 

Odd Min: 25 Doubles

 

Even Odd: 5 Deadlifts

 

WODSnap Courtesy Of Meng

WODSnap Courtesy Of Meng


 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity