WOD 23/04/2016 Sat

23/4/2016, Saturday

CrossFit Unit Training Program

Warm-Up


100 Singles Unbroken


2 Rounds


10 Deadlifts
5 Clean Pull(Mid Shin, Below Knee, Above Knee & Extend)
5 Power Clean
5 Push Press

Workout Of The Day (WOD)


Team WOD(3 in a Team To Complete)


90 Deadlifts
60 Power Cleans
30 Hang Cleans
90 Dumbbell Man Maker
60 Dumbbell Thrusters
30 Dumbbell STO


Conditions: Particular Team Member working at a time. After completion of each station.
Particular Team Member will prowler push each person 2 laps each.
No consecutive repeat Team Member executing prowler push.


Rest 5 Mins


EMOM10


10 Strict T2B/K2E/Straight Leg Raised/V-Ups
or
10 Ab RollOuts





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