WOD (workout of the day) Distinct Crossfit.com


Deuces wild(Time)
Start up
The Burgner warm up 3 reps of the following sequence 3x with PVC
1. Down and up(dip drive)
2 Elbows high and wide
3. Muscle snatch
4. Snatch lands
5. Snatch drops
6 Hang power snatch

Strength/skill
Snatch complex
Emom 10 across 95/65
2 power snatch
1 squat snatch

W.O.D
‘Helen’
3RFT
400m run
21 kbs 53/35
12 pull ups

Rest 3 min

3RFT
10 Burpees
10 SDHP 95/65
10 sit-ups

Finisher
10 arm circles
15’sec parallel arm stretch per
20 ballistics
25 band pull a parts
30 sec overhead stretch

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