Daily WOD 11/04/2014 FRIDAY

CrossFit Unit Program – 11/04/2014, Friday

 
 

Warm – Up

 

8 Floor Walk With Push Ups (Front & Back)

15 Bar Thrusters

15 Hip Flexor Extension

12 Close Grip Pull Ups

 
 

Strength/Skills

 

Front Squats

 

3 Sets Of 3 Reps

Work At 85% – 90% of M.E

 

Back Racked Forward Lunges

3 Sets Of 16 Reps(8 Each Legs)

Work At 40-50% of Back Squats M.E

 

Muscle Up Transitions

5 Sets Of 5 Reps Working Towards

 

Weighted/Assisted Pull Ups

5 Sets Of 4 Reps @ Fixed Assistance/Load

 
 

Workouts Of The Day (WOD)

 

3 Rounds For Time

 

10 Hang Squat Cleans

25 Wall Balls

 

Rest 10 Mins

 

EMOM 8 (Even/Odd) Min

 

Odd: 10 Shoulder To Overhead(First Rep from Ground)

Even: 30 Double Unders

 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 
 

Comments are closed.