WOD 23/04/2016 Sat

23/4/2016, Saturday

CrossFit Unit Training Program

Warm-Up


100 Singles Unbroken


2 Rounds


10 Deadlifts
5 Clean Pull(Mid Shin, Below Knee, Above Knee & Extend)
5 Power Clean
5 Push Press

Workout Of The Day (WOD)


Team WOD(3 in a Team To Complete)


90 Deadlifts
60 Power Cleans
30 Hang Cleans
90 Dumbbell Man Maker
60 Dumbbell Thrusters
30 Dumbbell STO


Conditions: Particular Team Member working at a time. After completion of each station.
Particular Team Member will prowler push each person 2 laps each.
No consecutive repeat Team Member executing prowler push.


Rest 5 Mins


EMOM10


10 Strict T2B/K2E/Straight Leg Raised/V-Ups
or
10 Ab RollOuts





We Decide Our Destiny
Excel as Individuals, Grow in Unity

 

Daily WOD 16/12/2013 Monday

CrossFit Unit Program – 16/12/2013, Monday

 
 

CrossFit Unit Olympic Lifting

CrossFit Unit
Olympic Lifting
Clean & Jerk


 
 

Warm Up & Mobility

 

Warm – Up

 

At Own’s Pace

 

Pull Up Bar Hang

Group Plank Hold

Handstand / Pike Hold

10 Forwards Floor Walks

10 Backwards Floor Walks

 
 

Strength/Skills

 

15 Mins Of Power Cleans & Jerks

 

Rolling Clean & Jerks

 

Perform 1 Clean & Jerk one after another.

Increase Weight After Each Min

Execute Till Last Man Standing

 

Rest 3 Mins

 
 

Workout Of The Day (WOD)

 

9 Mins AMREPS

 

5 Burpees

7 Shoulder to Overhead

9 Toes To Bar

 
 

Excel as Individuals, Grow in Unity