WOD(workout of the day) Distinct Crossfit.com


2714
Start up
3rds
10 hip rotations per Front run bk peddle
20 wall taps

W.O.D
400m run
40 burpees
30 med ball clean 20/14
800m run
30 squats
20 ring dips
400m run
20 hrpu
10 toe 2 bar

Finisher
2rds
2 min couch stretch
25 leg raises

Advertisements

WOD (workout of the day) Distinct Crossfit.com


Yeah I know…..(Time)
Start up
2 rds
3 laps around gym
30 sec couch stretch
30 sec hip flexor stretch
30 jax

W.O.D
4rds
1 mile run
15 GHDSU

Finisher
Barbell quad smash and stretch

WOD (workout of the day) Distinct Crossfit.com


TWOrking(Time)
Start up
Length of gym
Walking lunges
Walking knee hug
Walking heel grab
Toe walk (25 tiny steps, jog it out)
Heel walk (25 tiny steps, jog it out)
High knees
Butt kicks Karaoke w/ high knee (twice: L&R)

W.O.D
For time
2 mile run

Goat work Pick a weakness and make it your strength

Finisher
3x1min
Plank Hold

WOD (workout of the day) Distinct Crossfit.com


OMG My Lungs Hurt!!!!!!(Reps)
Start up
Slow Slow 400M Run
1 Leg Blaster 20/20/20/10
30 KBS ( pick weight #15up)

A. Metcon
Crossfit Open 12.1 WOD
AMRAP 7
Max Burpees
(Arms must be fully extended with the jump or its a NO REP!!!!!)

Rest 5 min

B. Burner
3Rds
1 min Max Reps Hang Power Clean 95/65
1 min rest between rounds, and keep up with all rep for your total
Finisher
50 Ab Mat Situps
5 min Mobility stretch whatever tight or sore