Daily WOD 17/10/2014 FRIDAY

Week 42 – 17/10/2014, Friday

 

CrossFit Unit Training Program

 

Warm-Up

 

2 Rounds

 

20 DUs / 60 Singles

3 Wall Walks

5 Pull Ups

 

Strength/Skills

 

Strength Emphasis With Weightlifing Drills

 

Overhead Squats

3 Sets of 5 Reps (65%|75%|85%)

Rest 2 Mins Between Sets

 

Bench Presses

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

Rest 2 Mins Between Sets

>
 

Power Clean & 2 Jerks

5 Sets of (1 & 2 Reps) working towards 80% of C&J

Rest 2 Mins Between Sets

 
 

Workouts Of The Day (WOD)

 

Metcon (TABATA)

 

20sec Work : 10sec Rest

 

Push Ups (8 Sets)

 

Air Squats (8 Sets)

 

DUs / Singles (8 Sets)

 
 

OR

 
 

Metcon (WEIGHT)

 

EMOM 10 Mins(Odd/Even)

 

Odd: 15 Wall Balls

 

Even: 7 C2Bs

 

WODSnap Courtesy of Meng

WODSnap Courtesy of Meng


 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity