Daily WOD 11/12/2014 THURSDAY

Week 50 – 11/12/2014, Monday

 

CrossFit Unit Training Program

 

Warm-Up

100 Doubles / 300 Singles

 

3 Rounds

 

10 Deadlifts

 

10 Cleans

 

10 STO

 

Strength/Skills

 

8 Weeks General Cycle

 

2 Positions Cleans(Power and Squat Cleans)

 

60%x2, 65%x2, 70%x2 & 75%x2, 80%x2

Within 15 Mins

 

Push Jerks

 

60%x5, 65%x4, 70%x4 & 75%x3, 80%x2, 90%x2x1

Within 15 Mins

 

Workouts Of The Day (WOD)

 
 

METCON (TIME)

 

Nancy

 

5 Rounds For Time

 

400 meter run

 

15 Overhead squat (45kg/30Kg)

 

OR

 
 

METCON(BODYWEIGHT)

 

For 12 Mins

 

ODD MIN: 12 HSPUs

 

EVEN MIN: 12 Box Jumps

 
20141211_WODPost
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity