Daily WOD 28/10/2014 TUESDAY

Week 44 – 28/10/2014, Tuesday

 

CrossFit Unit Training Program

 

Warm-Up

 

2 Round, 35 Secs Each Station

 

Straight Hand Pull Up Hang

Full Squat Hold

Handstand/Pike Hold

Half Squat Hold

 

Strength/Skills

 

Olympic Weightlifting Strength & Volume Emphasis

 

Clean & Jerk Complex

 

7 Sets of 2 Reps

2 Mins Rest Between

 

Cleans Pulls

6 Sets of 2 Reps

2 Mins Rest Between

 

Back Squats

 

4 sets of 10 Reps@50%

2 Mins Rest Between

 
 

Workouts Of The Day (WOD)

 

Metcon (TIME)

 

HELEN

 

3 RFT

 

21 KB Swings

12 Pull Ups

400m Run

 
 

OR

 
 

Metcon(WEIGHT)

 

EMOM 10 Mins(O/E)

 

Odd Min: 25 Doubles

 

Even Odd: 5 Deadlifts

 

WODSnap Courtesy Of Meng

WODSnap Courtesy Of Meng


 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity