Daily WOD 13/10/2014 MONDAY

Week 42 – 13/10/2014, Monday

 

CrossFit Unit Training Program

 

Warm-Up

 

1 Round

 

Row 250m

15 Burpees

10 Pull Ups

 

Strength/Skills

 

Strength Emphasis With Gymnastics Drills

 

Strict Press

5,3,1 @ |75%|85%|95%|

Rest 2 Mins Between Sets

 

Back Squats

5,3,1 @ |75%|85%|95%|

Rest 2 Mins Between Sets

>
 

Toes To Bar

5 Sets of 12

Rest 2 Mins Between Sets

 
 

Workouts Of The Day (WOD)

 

Metcon (TIME)

 

3 Rounds

 

15 Deadlifts

 

15 Box Jumps

 

15 HSPUs

 
 

OR

 
 

Metcon (WEIGHT)

 

EMOM 10 Mins(Odd/Even)

 

Odd: 5 Clean & Jerks

 

Even: 10 Wall Balls

 

WODSnap Courtesy of Meng

WODSnap Courtesy of Meng


 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity