Daily WOD 10/10/2014 FRIDAY

Week 41 – 10/10/2014, Friday

 

CrossFit Unit Training Program

Warm-Up

3 Rounds

 

30 Doubles

5 Pull Ups

8 Push Ups

 

Strength/Skills

Strength Emphasis With Gymnastic Drills

Back Squats

3 Sets of 3 Reps, Work Between 60-90%

Rest 2 minutes between sets

 

Bench Presses

3 Sets Of 3 Reps @ (70%|80%|90%)

Rest 3 minutes between sets

 

Muscle Up Transition Pull

6 Sets of 2 Reps

 
 

Workouts Of The Day (WOD)

 

Metcon (TIME)

 

For Time

 

50 Kettle Bell Swing

 

50 Hand Stand Push Ups / 75 Hand Released Push Ups

 

50 Strict Sit Ups

 

Every 60 Secs, 2 Burpees

 

OR

 
 

Metcon (WEIGHT)

 

EMOM 8 Mins

 

5 Bench Presses (50% of R.M)

 

10 Air Squats

 

WODSnap Courtesy of Meng Han

WODSnap Courtesy of Meng Han


 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity