Daily WOD 15/11/2013 Friday

CrossFit Unit Program – 15/11/2013, Friday

Warm Up & Mobility

2 Rounds

 

10 Burpees Squat Jumps

10 Push Ups Whirlpool

10 Single Ring Rows

10 Side Lunges

 
 

Strength/Skills

 

1. Front Squats

7 Sets Of 3 Reps

Every 60 Secs, Perform 3 Reps @ 78% of RM

 

2. Weighted / Assistance Pull Ups

7 Sets Of 3 Reps

Every 60 Secs, Perform 3 Reps @ Fixed Load

 
 

Workout Of The Day (WOD)

“Fran”

 

21 – 15 – 9

 

Thrusters

 

Pull Ups

 

Proceed to Perform 100 Plates Sit Ups (10/5Kg)  

 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 10/11/2013 Sunday

CrossFit Unit Program – 10/11/2013, Sunday

 

Strength/Skills/Mobility

 

Push Up Sprints

 

4 Sets

15 Push Ups followed by 100 meters Dash

 

Weighted Pull Ups

 

3 – 3 – 3 – 3 – 3

 Increase Weight After Each Set

 
 

Workout Of The Day

 

Keep Up!

 

14 Mins (Odd/Even)

 

Odd Min – 10 Ring Dips & 10 Pistons(Alt Leg)

 

Even Min – 10 Overhead Squats

 
 

Excel as Individuals, Grow in Unity