Daily WOD 10/02/2014 Monday

CrossFit Unit Program – 10/02/2014, Monday

 
 

Warm Up & Mobility

 

Warm – Up

 

Flight Simulator

 

Double Unders:5-10-15-20-25-20-15-10-5

 

Singles:15-30-45-60-75-60-45-30-15

 

Bar Straight Leg Deadlifts

 

30 Reps at Own Pace

 
 

Strength/Skills

 

Complete Shoulder To Overhead

 

Strict Press @75% of M.E

5 – 5 – 5

Push Press @75% of M.E

5 – 5 – 5

Push Jerk @75% of M.E

5 – 5 – 5

 
 

Workout Of The Day (WOD)

 

‘Karen’ Girl’s Benchmark

 

150 Wall Balls For Time

 

Proceed Immediately

 

125 Sit Ups For Time

 
 

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