WOD (workout of the day) Distinct Crossfit.com


easy doesn’t do it(Time)
Start up
3rds
10 good mornings 45/35
10 pass through
10 active shoulder handstands(3 sec hold)

W.O.D
Amrap 12
3 ohs from floor 135/75
10 hrpu

Strength
Box Squat
5×3 work up to heavy

Finisher
15 Glute ham raise
60 sec L hang

WOD ( workout of the day) Distinct Crossfit.com


Pimp juiced (Time)
Start up
3 rds
10 plyo jumps
10 pass through
5 halo
5 overhead squat

W.O.D
20 hspu
20 burpees
20 back squats 155/105
20 KBS 53/35
5 bar muscle up
400m run

Box squat 5-5-3-3-1-1

3x TNG
1 snatch pull
1 power snatch
1 squat snatch

Finisher
1 min max rep sit ups with a partner

WOD (workout of the day) Distinct Crossfit.com


High 5(Rounds)
Start up
3rds
10 180 jumps
30 heels to rear

1rd
1 minute max rep air squats

Strength
Box squat 3×3 heavy climbing

Front squat from floor
3×3 heavy climbing

Wod review

W.O.D
Amrap 5
5 squat clean 185/115
5 toe to bar

Rest 1 min and change weights

Amrap 5
5 hspu
5 deadlifts 225/135

Rest 1 minute

1 min max rep jingle jangles

Finisher
3rds 30 sec hip flexor ham glute stretch