Daily WOD 16/12/2014 TUESDAY

CrossFit Unit Training Program

 

Week 51(8 Weeks General Cycle) – 16/12/2014, Friday

 

Warm-Up

125 Double Unders / 300 Singles

 

3 Rounds

 

5 Wall Walks

 

5 Deck Squats

 

5 Burpee Pull Ups

 

Strength/Skills

 

8 Weeks General Cycle

 

Front Squats

 

65%x5,70%x5,75%x5,80%x3,85%x3x3

Within 15 Mins

 

Weighted/Assisted Pull Ups

 

5×5

Within 10 Mins

 

Weighted/Assisted Dips

 

5×5

Within 10 Mins

 

Workouts Of The Day (WOD)

 
 

METCON (TIME)

 

Isabel

 

30 Snatches(60/40)

 

OR

 
 

METCON(WEIGHTS LADDER)

 

9 Mins

 

Thruster – 1,2,3,4…Till 9 Mins Ends

 

Pull ups – 1,2,3,4…Till 9 Mins Ends

 
20141216_WODPost
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity