WOD(workout of the day) Distinct CrossFit.com


41114 (Time)

W.O.D
50 jumping lunge
Then
21-15-9
Deadlift 185/105
Reverse burpees
Then
50m oh walking lunge 25/15

Finisher
2 mins per side samson stretch
2 min plank back smash/stretch

WOD(workout of the day) Distinct Crossfit.com


22114(Time)
Start up Coaches choice

W.O.D
Tabata= 8rds of 20 sec of work followed by 10 sec rest Cycle through the following movements:

Kettlebell swings 53/35
Sit ups
Med ball clean 20/14
Hrpu

Score=total reps

Skill
5×5 strict pull ups No Kipping or momentum. If using band use the least amount of help possible.

Finisher
2 rds
10 band pull a parts
20 sec para arm stretch per side 30 sec Samson stretch per side

WOD (workout of the day) Distinct Crossfit.com


Wheezy (Time)
Start up
5 mins quad roll(teardrop area) After 5 min clock ends
10 big swing kicks per side
800m run

W.O.D
Max reps of the following:
Row for strokes
Rope slams
Jingle jangles
V ups
Double unders

This workout is for max repetitions. Work hard on every exercise. Keep track of your reps for every movement. You will perform 5 exercises and then you will have a one minute rest(Fight gone bad clock). You will repeat this for 3 rounds. Your total reps combined will be your score.

Finisher
50 Slow bicycles

WOD (workout of the day)


Warmup
Jumprope 5 min
Couch Stretch 1 min per side
Butterfly Stretch 15 sec hold
Good Morning 15 sec hold

Strength
Front Squat 5×2

WOD
5RFT
5 Manmakers #20/10
5 Wall Walks
10 Superman

Cash Out
50 Rocky Solo