WOD (workout of the day) Distinct Crossfit.com


I decline you jerk lets dip…..(Time)

Start up
3 rounds
15 sec per side parallel arm shoulder stretch
15 pass through
15 cauldron with light weight(stir the pot)
5 Hand stand active shoulder

Strength
5-3-1 Push press (see chart)

W.O.D
Ladder 1 push jerk 135/95, 1 decline push up 18/12,1 ring dip
2 push jerk, 2 decline push up, 2 ring dip
3,3,3-4,4,4 etc…..up through 12.

Finisher
3 rounds
1 rope climb
20 sec 6 inch hold

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s