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

 
 

Daily WOD 27/01/2014 Monday

CrossFit Unit Program – 27/01/2014, Monday

 
 

Warm Up & Mobility

 

Warm – Up

 

5 Front & Back Floor Walks

11 Strict Pull Ups / 22 Ring Rows

25 Air Squats

 

2 Sets of 3 Reps – Bear Complex

Increase Weights After Each Set

 
 

Strength/Skills

 

Complete Shoulder To Overhead

 

Strict Press

5 – 5 – 5

Push Press

3 -3 – 3

Push Jerk

1 – 1 -1

 
 

Pull Ups (Weighted/Assisted)

 

5 Sets Of 3

Fixed Weights

Rest Sufficient After Each Set

 
 

Workout Of The Day (WOD)

 

‘Grace’ Girl’s Benchmark

 

30 Clean & Jerks For Time(60kg/40kg)

 

Rest 1 Mins

 

125 Sit Ups For Time

 

CrossFit Training

CrossFit Unit WOD
BrotherHood of Unity


 
 

Excel as Individuals, Grow in Unity