WOD(workout of the day) Distinct CrossFit.com

Brutality (Reps)
Start up
5:00 min active warm up

complex 5:00 mins
High hang snatch
Hang snatch
Squat snatch
Choose a moderate weight that you know you can do with smooth transitions

Amrap 10
1 mile run
Max rep cleans 205/115 Score is total reps-record mile time

Mile incentive is as follows:
6:00 mins and under add 5 reps to your score
7:00 mins and under add 4 reps to your score
8:00 mins and under add 3 reps to your score
9:00 mins and under add 2 reps to your score
10:00 mins and under add 1 rep to your score

Rest 5 mins

Amrap 7
200 double unders
50 pull ups

Front squat 3×1

50 abs of choice

WOD(workout of the day) Distinct CrossFit.com

Fantastic voyage(Time)
Start up
2 rds
10 cauldron 15/10 L/R
10 scap push ups
10 strict press with 2 sec active shoulder hold
10 iso lat raise 10/5 plate

400m run
400m farmers carry 70/50
15 rope slam

Recovery and stretch Foam roller, lacrosse, band assisted stretching

WOD(workout of the day) Distinct CrossFit.com

Browbeaten (Time)

Sprint work
5 rds
5/10/15 suicide max effort
On the 30 sec Record best time

10 mins to work to heavy
Hang squat clean
Power clean

No dropping between movements!

10 Hspu
10 Sit ups 45/35
100 double unders

Hip flexor, quad, hamstring smash/stretch

WOD(workout of the day) Distinct CrossFit.com

Pyscho (Time)
Start up
3 rds
20 mountain climbers
20 plyo
20 calf raises
20 sec calf stretch
40m back pdl to fwd run

2×2 high hang clean
2×2 hang power clean
2×2 clean and jerk

Back squat 2×2 hvy

50 power cleans 115/75
100 double unders
100 abmat sit ups
50 box jumps 24/20

10 mins Hamstring stretch Calf smash and stretch Quad smash and stretch

WOD(workout of the day) Distinct CrossFit.com

Death by 10m (Rounds)

Death By 10m

For example, the first minute is one 10 meter sprint, the second minute is two 10 meter sprints, the third is three 10 meter sprints and so on until you can’t complete X number of sprints in 1 minute.

If you do not complete 15 rounds, you will have a 12 burpee penalty per round.

Finisher Pick a goat:
-100 double unders
-30 pullups (as little assistance as possible)
-15 muscle ups/attempts for those close to getting them
-5 rope climbs (no floor mod – get as high as you can)
Stretch, roll (note: this is not one of the goat options)

WOD(workout of the day) Distinct CrossFit.com

Don’t Drop The Ball(Timed)

For Time
800M Run W/Med Ball 20/14
25 Wall Balls 20/14
25 Walking Lunge W/Med Ball 20/14(2 Lunges =1 rep)
25 Wall Taps W/Med Ball 20/14
25 Situps W/Med Ball 20/14
800M Run W/Med Ball 20/14

Mod is a 400M Run

Mobility 5-10 mins