Daily WOD 16/09/2014 TUESDAY

CrossFit Unit Program – 16/09/2014, Tuesday

 
 

Warm – Up

 

Ring/Box Dip Hold (75/60/45/30 Secs, Rest the Same In-between)

 

Bar Hang (75/60/45/30 Secs, Rest the Same In-between)

 

Strength/Skills

Gymnastics Emphasis

 

Ring Muscle Up Progression

 

Hand Stand Push Ups

 

4 Set of 8 Reps

Rest 2 Mins after each Work Set

 
 

Workouts Of The Day (WOD)

 

5 Rounds For Time

 

15 Hand Released Push Ups

20 Bar Thrusters

30 Doubles / 90 Singles

 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 
20140916_WODPOST
 
 

Daily WOD 09/09/2014 TUESDAY

CrossFit Unit Program – 09/09/2014, Tuesday

 
 

Warm – Up

 

100 Doubles / 300 Singles | 5 Wall Walk | 20 Sit Ups

 
 

Strength/Skills

Gymnastics Emphasis

 

Ring Muscle Up Progression

 

Hand Stand Push Ups

 

5 Set of 7 Reps

Rest 2 Mins after each Work Set

 
 

Workouts Of The Day (WOD)

 

5 Rounds For Time

 

5 Ring Muscle Ups

10 Overhead Plate Squats

25 Doubles / 75 Singles

 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 25/11/2013 Monday

CrossFit Unit Program – 25/11/2013, Monday

 
 

Warm Up & Mobility

 

Mobility

 

Thoracic Spine Mobility

 

Warm – Up

 

2 Rounds

6 Back Bridge

6 Pull Ups With 1 Sec Pause @ 3 Points

6 Ring/Bow Dips

10 Kettle Bell Squats

 
 

Strength/Skills

 

Front Squats

 

2 – 2 – 2 – 2 – 2 (5 Sets Of 2 Reps)

Increase Weight After Each Set

 

AND

 

Sprints Series

 

Resistance Sprints

3 Sets of 80 Meters

2 Mins Rest Between

 
 

Workout Of The Day (WOD)

 

For Time

 

10 – 1 Reps

 

Hand Stand Push Ups

 

Chest To Bar

 

Piston Squats (Reps Per Leg)

 
 

Excel as Individuals, Grow in Unity