WOD (workout of the day) Distinct Crossfit.com


Labor of love(Reps)
Start up
Group mini bootcamp drills

Strength
Week 7 Back Squat
5×75% 1RM
3×85% 1RM
Max Reps 95% 1RM
*Very important strength week*

W.O.D
Partner wods

1 min rest between amraps

Amrap 3
Max rep air squats
150 meter row

Amrap 3
Max rep alt front lunge
10 Cal AIrdyne

Amrap 3
Max reps step ups 24/20
10 jingle jangles

Amrap 3
Max rep med ball cleans 20/14
20 rope slams

Amrap 3
Max rep sit ups w/ partner anchor One person working at a time

Bonus
1 mile relay 800m per person
5-7 mins +30
7-9 mins +20
9-11 mins +10
Over 11 mins +5Labor of love(Reps)
Start up
Group mini bootcamp drills

Strength
Week 7 Back Squat
5×75% 1RM
3×85% 1RM
Max Reps 95% 1RM
*Very important strength week*

W.O.D
Partner wods

1 min rest between amraps

Amrap 3
Max rep air squats
150 meter row

Amrap 3
Max rep alt front lunge
10 Cal AIrdyne

Amrap 3
Max reps step ups 24/20
10 jingle jangles

Amrap 3
Max rep med ball cleans 20/14
20 rope slams

Amrap 3
Max rep sit ups w/ partner anchor One person working at a time

Bonus
1 mile relay 800m per person
5-7 mins +30
7-9 mins +20
9-11 mins +10
Over 11 mins +5

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