Daily WOD 27/03/2014 THURSDAY

CrossFit Unit Program – 27/03/2014, Thursday

 
 

Warm – Up

 

20 Close Stance Air Squats

Parallettes Practise(10 Mins)

2 Sets Of 7 Pull Ups

200 Meters Long Stride (4 Sets)

 
 

Strength/Skills

 

Deadlifts

3 Sets Of 5 Reps

Work At 75% of M.E

 

Complex Complex

Hook Grip Deadlift + Hang Hip Extension + Power Clean

7 Sets Of 1 Rep Working Towards 80%

 

Push Jerk

5 Sets Of 1 Rep Working@70%

 
 

Workout Of The Day (WOD)

 

1 Round For Time

 

30 Hang Cleans

 

30 Wall Balls

 

30 Toes 2 Bar

 

30 Burpees

 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 09/02/2014 SUNDAY

CrossFit Unit Program – 09/02/2014, Sunday

 
 

Warm Up

 

10 Behind Neck Strict Pull Ups

20 Push Ups

10 Air Squats

Thrusters: 6 Sets of 2 Reps(Increase Weight After Each Set)

 
 

Strength/Skills

 

Clean Complex

 

1 Hang Clean – 3 Jerks

 

Please only perform 7 Sets Of 1 Clean Complex

Increase Weight after each Successful Clean Complex

 
 

Workout Of The Day (WOD)

 

Work Capacity Challenge

 

3 Rounds For Rep, 3 Mins Each Round & 1 Min Rest Between

 

Mandatory Work: 5 Deadlifts & 15 Burpees (Proceed To Score Reps)

 

1st Round: As Many Wall Balls

 

2nd Round: As Many Sit Ups

 

3rd Round: 40 Meters Shuttle Run

 
 

Excel as Individuals, Grow in Unity