Daily WOD 28/04/2014 MONDAY

CrossFit Unit Program – 28/04/2014, Monday

 
 

Warm – Up

 

Jump Ropes Flight Simulator

Singles:30-60-90-120-90-60-30

Doubles:10-20-30-40-30-20-10

 

Each set can only be accumlated twice.

 
 

Strength/Skills

 

Strict Press

EMOM 5 : 5 Reps

Work @ 65% of M.E For Strict Press

 

Push Press

EMOM: 5 Sets Of 3 Reps

Work @ 70% of M.E for Push Press

 

Push Jerks

EMOM: 5 Sets Of 1 Reps

Work @ 75% of M.E for Push Jerk

 

Hand Stand Hold

4 Sets: 60sec/50sec/40sec/30sec

Rest 1 Min Between

 
 

Workout Of The Day (WOD)

 

Hand Stand Push Ups & Jump Over Box

10-1 Reps For Time

Hand Stand Push Ups

Jump Over/Step Over Box

 
 

Rest 5 Mins

 

Wall Balls & Pull Ups Intervals(10Mins)

Odd Min: 20 Wall Balls

Even Min: 15 Pull Ups

 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 
 

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