Daily WOD 28/11/2014 FRIDAY

Week 48 – 28/11/2014, Friday

 

CrossFit Unit Training Program

 

Warm-Up

 

2 Rounds

 

300 Meters Row

 

20 Push Ups

 

20 Sit Ups

 

Strength/Skills

 

8 Weeks General Cycle

 

Overhead Squats

 

50%x5, 60%x4, 70%x3, 80%x3x3

Within 15 Mins

 

Weighted Pull Ups

 

6 Sets of 4 Reps

Within 10 Mins

 

Weighted Dips

 

6 Sets of 4 Reps

Within 10 Mins

 

Workouts Of The Day (WOD)

 
 

METCON (TIME)

 

ANGIE

 

For Time

 

100 Pull Ups

 

100 Push Ups

 

100 Sit Ups

 

100 Air Squats

 

OR

 
 

METCON(WEIGHTS)

 

For Time(10 – 1 Reps)

 

Deadlifts

 

HSPUs

 

Toes To Bar

 
20141128_WODPost
 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 25/01/2014 SATURDAY

CrossFit Unit Program – 25/01/2014, Saturday

 
 

Warm Up & Mobility

 

Warm – Up

 

Shoulder & Ankle Mobility

15 Close, 15 Shoulder Wide & 15 Wide Stance Air Squats

10 Close, 10 Shoulder Wide & 10 Wide Stance Push Ups

5 Close, 5 Shoulder Wide & 5 Wide Grip Pull Ups

10 Tuck Jumps

 
 

Strength/Skills

 

Handstand / HSPU Practice

 

10 Mins

 

Strict Press

 

5 Sets Of 5 Reps

All 5 Sets at 65% of M.E

10 Mins To Complete

 
 

Workout Of The Day (WOD)

 

Regional 2011 Team Chipper

 

For Time or Complete in 30 Mins:

 

In Teams of 4, Only two athlete may be working at a time (1 male & 1 female).

All pull-ups must be completed before the Double Unders,all the Double-unders before the Kettle Bell Swings, and all the Double-Unders before the Overhead Squats.

 

250 Pull-ups

250 Double-unders / 750 Singles

250 Kettle Bell Swings

250 Overhead squats

 

CrossFit WOD Open's 11.2

CrossFit Unit WOD


 
 

Excel as Individuals, Grow in Unity