Daily WOD 28/11/2014 FRIDAY

Week 48 – 28/11/2014, Friday

 

CrossFit Unit Training Program

 

Warm-Up

 

2 Rounds

 

300 Meters Row

 

20 Push Ups

 

20 Sit Ups

 

Strength/Skills

 

8 Weeks General Cycle

 

Overhead Squats

 

50%x5, 60%x4, 70%x3, 80%x3x3

Within 15 Mins

 

Weighted Pull Ups

 

6 Sets of 4 Reps

Within 10 Mins

 

Weighted Dips

 

6 Sets of 4 Reps

Within 10 Mins

 

Workouts Of The Day (WOD)

 
 

METCON (TIME)

 

ANGIE

 

For Time

 

100 Pull Ups

 

100 Push Ups

 

100 Sit Ups

 

100 Air Squats

 

OR

 
 

METCON(WEIGHTS)

 

For Time(10 – 1 Reps)

 

Deadlifts

 

HSPUs

 

Toes To Bar

 
20141128_WODPost
 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 27/11/2014 THURSDAY

Week 48 – 27/11/2014, Thursday

 

CrossFit Unit Training Program

 

Warm-Up

 

2 Rounds

 

400 Meters Run

 

10 Bar Thrusters

 

10 Pull Ups

 

Strength/Skills

 

8 Weeks General Cycle

 

Snatch

 

60%x2, 70%x2, 80%x2, heavy single

For 15 Mins

 

Clean & Jerk

 

60%x2+1, 70%x2+1, 80%x2+1, heavy single

For 15 Mins

 

Workouts Of The Day (WOD)

 
 

METCON (TIME)

 

ANGIE

 

For Time

 

100 Pull Ups

 

100 Push Ups

 

100 Sit Ups

 

100 Air Squats

 

OR

 
 

METCON(WEIGHTS)

 

100 Floor Presses

 

Every 90 Secs, 1 Rope Climb / 3 Towel Pulls

 

 
20141127_WODPost
 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 25/11/2014 TUESDAY

Week 48 – 25/11/2014, Tuesday

 

CrossFit Unit Training Program

 

Warm-Up

 

2 Rounds

 

40 Doubles / 120 Singles

 

10 Deadlifts

 

10 Front Squats

 

10 Strict Presses

 

Strength/Skills

 

8 Weeks General Cycle

 

Back Squats

 

5 Sets of 3 Reps @ 75%

Every 2 Mins, execute each set.

 

Straight Leg Deadlifts

 

5 Sets of 3 Reps @ 70%

Every 2 Mins, execute each set.

 

Ring/Box Dips

 

5 Sets of 5

Every 2 Mins, execute each set

 

Workouts Of The Day (WOD)

 
 

METCON (TIME)

 

ANGIE

 

For Time

 

100 Pull Ups

 

100 Push Ups

 

100 Sit Ups

 

100 Air Squats

 

OR

 
 

METCON(WEIGHTS|ODD:EVEN)

 

12 Mins

 

Odd: 6 Clean & Jerks

 

Even: 6 Burpees Jump Over

 
20141125_WODPost
 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity