Daily WOD 08/12/2014 MONDAY

Week 50 – 08/12/2014, Monday

 

CrossFit Unit Training Program

 

Warm-Up

 

3 Rounds

 

3 Pull Up Row Over

 

10 Push Ups

 

Strength/Skills

 

8 Weeks General Cycle

 

2 Positions Snatch(Power and Squat Snatch)

 

50%x2, 60%x2, 65%x2, 70%x2 & 75%x2

Within 20 Mins

 

Snatch Pulls

 

85%x2, 90%x2, 95%x2 & 100%x2 & 105×2

Within 10 Mins

 

Good Mornings

 

5 Sets of 5 @ 40% of Back Squats

Within 10 Mins

 

Workouts Of The Day (WOD)

 
 

METCON (TIME)

 

Nancy

 

5 Rounds For Time

 

400 meter run

 

15 Overhead squat (45kg/30Kg)

 

OR

 
 

METCON(WEIGHTS,EVEN|ODD)

 

10 Mins (Even|ODD MIN)

 

ODD MIN: 20 Wall Balls

 

EVEN MIN: 1 Rope Climb / 5 Towel Pulls

 
20141208_WODPost
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity