Daily WOD 28/01/2014 TUESDAY

CrossFit Unit Program – 28/01/2014, Tuesday

 
 

Warm Up & Mobility

 

Warm – Up

 

Turkish Get Ups

 
 

Strength/Skills

 

Back Squats

 

5 Sets Of 5 Reps

Work At 70% of M.E

3 Set Of 10 Reps @ 55% of M.E

 
 

Ring Dips (Weighted/Assisted)

 

5 Sets Of 3 Reps

Fixed Weights

Rest Sufficient After Each Set

 
 

Workout Of The Day (WOD)

 

‘Mad Dash’

4 Rounds For Time

 

25 Wall Balls

15 Pull Ups

200 Meters Sprint

 

CrossFit Unit OHS

CrossFit Unit Team WOD


 
 

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

 
 

Daily WOD 26/01/2014 SUNDAY

CrossFit Unit Program – 26/01/2014, Sunday

 
 

Warm Up & Mobility

 

Warm – Up

 

1. Dog Yard Challenge – 2 Mins Max Jump

 

2. Flight Simulator – Singles/Doubles

 

Singles – 10/20/30/40/50/60/50/40/30/20/10

Doubles – 5/10/15/20/25/30/25/20/15/10/5

 
 

Strength/Skills

 

1. Towel Pull/ Rope Climb / Ascents

 

10 Mins

 

2. Snatch Complex

 

6 Sets of 1 Snatch Complex

 

(2 Snatch Deadlift – 1 Snatch Hip Extension – 1 Snatch High Pull)

 

Start with Bar, Increase Weight After Each Set

10 Mins

 
 

Workout Of The Day (WOD)

 

Thrust & Tyre Ladder

 

3 Thrusters & 1 Tyre Flip

 

6 Thrusters & 2 Tyre Flip

 

9 Thrusters & 3 Tyre Flip

.

.

.

Nth Thrusters & Nth Tyre Flip

 

Till 10 Mins is Out

 

CrossFit WOD -

CrossFit Unit WOD
Willing to Fail, Prepared to Win


 
 

Excel as Individuals, Grow in Unity