WOD(workout of the day) Distinct Crossfit.com


I digress……..(Time)
Start up
3 rds
10 Jingle jangles
10 PVC power cleans
10 Plyo

W.O.D
RX 155/95 Clean
In this wod you can choose power or squat clean.

Digression/progression of the following:

10 Burpees
1 Power or squat clean
9 Burpees
2 Power or squat clean
8 Burpees
3 Power or squat clean
7 Burpees
4 Power or squat clean
6 Burpees
5 Power or squat clean
5 Burpees
6 Power or squat clean
4 Burpees
7 Power or squat clean
3 Burpees
8 Power or squat clean
2 Burpees
9 Power or Squat clean
1 Burpee
10 Power or Squat clean

Skill Spend 5 mins working on double unders. Try to string a few together or alternate single double. If you can hit double unders work on efficiency.

Double unders are frustrating, but the only way to get better is to do them.

Finisher
50 round the world
50 butterfly sit up

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WOD ( workout of the day) Distinct Crossfit.com


12-4-13(Time)
Start up
30s Sprinters stretch L/R
10 hip rotation per side
10 swing kicks per side
10 plyo

W.O.D
40 Turkish get up 30/20
800m run

Skill
Dip drive

Strength
Push press
3-3-3-3-3 Climb

Finisher
10 band pull a parts
10 arm circles forward and back 10 cuff iso per side

WOD ( workout of the day) Distinct Crossfit.com


workout(Time)
Start up
5 min rolling and stretching
Then
Traveling jacks
Traveling knees
Frog jumps
Side shuffles
Walking inchworm

Skill
3×5
High hang clean
Work on form keep weight light

W.O.D
3 rds
10 power cleans 115/75
1 rope climb
10 walking lunge front rack 115/75 one push press every 5 lunges
1 bar muscle up
10 box jump overs 24/20

Strength
3×2
Squat clean Climb

Finisher
25 butterfly sit-ups

WOD ( workout for the day) Distinct Crossfit.com


It’s a jungle out there(Time)

Start up
10 PVC good mornings
10 PVC push press
10 PVC OHS
10 Suicides

W.O.D
2rds
15 HSPU
30 step ups 24/20 115/75
15 push press 115/75
120 m barbell carry (back)115/75 15 OHS 115/75

Back squat
2 warm up sets of 3-5 reps
10 rep back squat at 75-80% of 1rm

Snatch 6 mins
3×1 Climb to heavy

Finisher
1 min max reps GHDSU

WOD ( workout of the day) Distinct Crossfit. com


Nowletmeseeudoit(Time)
Start up
10 walking lateral lunge
10 hip/glute raises
10 scissors(over under
10 plank to bridge

800m run for time

W.O.D
5rds
5 thrusters 95/65
15 double unders

Rest 3 mins

Amrap 3
10 box jumps 24/20
1 rope climb

Deadlift OTM 5
2 TnG 80% 1rm

Skill(5mins)
Handstand progressions using wall or freestanding based on skill level.

Finisher
Tabata L hang