Daily WOD 30/10/2014 THURSDAY

Week 44 – 30/10/2014, Thursday

 

CrossFit Unit Training Program

 

Warm-Up

 

Sprint Drills

 

High Knee Drive

Side Sprints

Back Leg Tuck Sprints

Goose Steps

Strides

 

Strength/Skills

 

Body Weight Strength & Volume Emphasis

 

HSPUs(Positive/Deficit)

 

5 sets of 10 Reps

 

Every 2 Mins, 10 Reps

 

Single Leg Squats(Pistons) (Weighted/Assisted)

 

5 sets of 10 Reps(Each Alternate Leg)

 

Every 2 Mins, 20 Reps

 

Pull Ups(Weighted/Assisted)

 

5 sets of 10 Reps

 

Every 2 Mins, 10 Reps

 
 

Workouts Of The Day (WOD)

 

Metcon (TIME)

 

HELEN

 

3 RFT

 

21 KB Swings

 

12 Pull Ups

 

400m Run

 
 

OR

 
 

Metcon(WEIGHT)

 

EMOM 10 Mins

 

Odd Min : 10 Box Jumps

 

Even Min : 10 Toes To Bar

 

WODSnap Courtesy of Meng.

WODSnap Courtesy of Meng.


 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity