Daily WOD 28/01/2014 TUESDAY

CrossFit Unit Program – 28/01/2014, Tuesday

 
 

Warm Up & Mobility

 

Warm – Up

 

Turkish Get Ups

 
 

Strength/Skills

 

Back Squats

 

5 Sets Of 5 Reps

Work At 70% of M.E

3 Set Of 10 Reps @ 55% of M.E

 
 

Ring Dips (Weighted/Assisted)

 

5 Sets Of 3 Reps

Fixed Weights

Rest Sufficient After Each Set

 
 

Workout Of The Day (WOD)

 

‘Mad Dash’

4 Rounds For Time

 

25 Wall Balls

15 Pull Ups

200 Meters Sprint

 

CrossFit Unit OHS

CrossFit Unit Team WOD


 
 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 22/11/2013 Friday

CrossFit Unit Program – 22/11/2013, Friday

 
 

Warm Up & Mobility

 

Mobility

 

Flexion With Ext Rotation of Hips

 

Posterior Chain Mob

 

Warm – Up

 

1 Round

 

50 Singles/25 Double Unders

 

12 Close Grip Pull Ups

 

25 Air Squats

 

50 Singles/25 Double Unders

 
 

Strength/Skills

 

Snatch Complex

 

1 Snatch Deadlifts – 2 Snatch Hip Extension – 1 Snatch High Pull

(7 Sets Of 1 Snatch Complex)

Fixed Load / Assistance

 

OR

 

Handstand Variation Practice

 

Handstand Hold

Handstand Side Straddle

Handstand Hold (Hands To Shoulders)

 
 

Workout Of The Day (WOD)

 

5 Rounds For Time

 

7 Ring Muscle Ups

 

20 Wall Balls

 

200 Meters Run

 
 

Excel as Individuals, Grow in Unity