Daily WOD 27/03/2014 THURSDAY

CrossFit Unit Program – 27/03/2014, Thursday

 
 

Warm – Up

 

20 Close Stance Air Squats

Parallettes Practise(10 Mins)

2 Sets Of 7 Pull Ups

200 Meters Long Stride (4 Sets)

 
 

Strength/Skills

 

Deadlifts

3 Sets Of 5 Reps

Work At 75% of M.E

 

Complex Complex

Hook Grip Deadlift + Hang Hip Extension + Power Clean

7 Sets Of 1 Rep Working Towards 80%

 

Push Jerk

5 Sets Of 1 Rep Working@70%

 
 

Workout Of The Day (WOD)

 

1 Round For Time

 

30 Hang Cleans

 

30 Wall Balls

 

30 Toes 2 Bar

 

30 Burpees

 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 24/03/2014 MONDAY

CrossFit Unit Program – 24/03/2014, Monday

 
 

Warm – Up

 

20 Steps Lunges

10 Hindu Push Ups

2 Mins Movement Exercises

 
 

Strength/Skills

 

Strict Press

 

3 Sets Of 5 Reps

Work At 75% of M.E

 

Hang Snatch High Pull (Hang Position)

7 Sets Of 2 Reps Working Towards 90% Of Snatch

 

Weighted/Assisted Ring Dips

 

4 Sets Of 8 Reps

 
 

Workout Of The Day (WOD)

 

8 Mins AMREPS

 

10 Kettlebell Swings & 7 Pull Ups

 
 

Life Quotes

CrossFit Unit 5 W


Wall Walk

CrossFit Unit Making The Choice


 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 21/03/2014 FRIDAY

CrossFit Unit Program – 21/03/2014, Friday

 
 

Warm – Up

 

800 Meters Run

5 Wall Walks

5 Close/Shoulder/Wide Pull Ups Each

25 Wide Stance Squats

 
 

Strength/Skills

 

Front Squats

 

5 Sets Of 5 Reps

Work At 70% of M.E

 

Cleans High Pull(Hang Position)

5 Sets Of 2 Reps Working Towards 90% Of Cleans

 

Handstand Push Ups

 

5 Sets Of 5 Reps

 
 

Workout Of The Day (WOD)

 

Benchmark Girl “Grace”

 

30 Clean & Jerks For Time

 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity