WOD(workout of the day) Distinct Crossfit.com


Helen(Time)
Warmup
3rds
10 pass through
10 halo’s per side
10 good mornings 45/35
10 jing jangs

WOD
Helen
3 rounds
400m
21 KB swing (53/35)
12 pullups

Strength
Dead lift 5-3-1 Climbing 15 burpees immediately following each set

Finisher
100 temper tantrums (20/14)

WOD(workout of the day) Distinct Crossfit.com


13114(Time)
Start up
3rds
20 bicycles
20 walking side lunge
20 hip rotations

W.O.D
For time
100 box jumps
75 russian kettlebell swings 70/53 50 butterfly sit-up

Finisher
2rds
1 minute calf stretch per side
20 swing kicks

Roll, smash, floss(time permitting)

WOD (workout of the day) Distinct Crossfit.com


New Jack Swing(Time)
Start up
2 rds
10 PVC push jerk
10 PVC pass through
10 PVC sotts press(form)
10 knee grab tuck jumps

W.O.D
5rds
10 Kettlebell swings 70/53
10 toe to bar

Skill
5×3 Sotts press-work up to a comfortable weight, but keep it light to focus on form.

Finisher
2 rds
10 Band pull a parts
10 sec Parallel arm stretch L/R
10 hamstring stretch L/ R

WOD (workout of the day)


Warmup
15 Arm Circles F2B
10 Halo L/R
15 Side Walking Lunge
15 Butt Kicks
3rds

WOD
EMOTM 20 min
2 KB Goblet Squat #53/35
2 Reserve Walking Lunge ea leg
2 Atomic Situps

Cash Out
400M Run max effort
Rest 3 mins
400M Run max effort

Home


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WOD (workout of the day)


Warmup
400M Run
10 Plyo Jumps
5 HRPU
10 Situps
2rds

WOD
“Annie”
50-40-30-20-10
Double Unders
Situp

Cash Out
Tabata KBS #55/35