Daily WOD 08/04/2014 TUESDAY

CrossFit Unit Program – 08/04/2014, Tuesday

 
 

Warm – Up For Both Strength/Skill & WOD Classes

 

15 Superman Extension

20 Air Squats

20 Flat Back Torso Twist

2 Sets Of 8 Pull Ups

 
 

Strength/Skills

 

Back Squats

3 Sets Of 3 Reps

Work At 85-90% of M.E

 

3 Sets Of 6 @ 65% Of M.E

 

Handstand Push Ups

EMOM 6: 5 Reps

 

Weighted Standing Plate Twist

EMOM 8: 10 Reps

 

Workout Of The Day (WOD)

 

Box Jumps & KB Swings Ladder

 

AMREPs 12 Ladder

 

Kettle Swings: 3-6-9-12-15-18-21…

Box Jumps: 3-6-9-12-15-18-21….

 

Rest 5 Mins

 

3: 1 Min Rounds For Reps

 

Max Pull Ups

Max Push Ups

Max Air Squats

 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 03/04/2014 THURSDAY

CrossFit Unit Program – 03/04/2014, Thursday

 
 

Warm-Up For Both Strength/Skill & WOD Class

 

400m Run

20 Good Mornings

2 Sets Of 7 Pull Ups

2 Sets 0f 15 Sit Ups

 
 

Strength/Skills

 

Deadlifts

5 Sets Of 3 Reps

Work At 80% of M.E

4 Sets Of 8 Reps

Work At 55% of M.E

 

Overhead Squats

7 Sets Of 2 Reps

Work Towards 90% Snatch M.E

 
 

Workouts Of The Day (WOD)

 

EMOM 10Mins(Odd/Even)

 

Odd Min – 15 Kb Swings

 

Even Min – 25 Doubles/75 Singles

 

‘Karen’ For Time

 

150 WallBalls

 
 

Unified Goal

Unified Goal


 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity