WOD(workout of the day) Distinct CrossFit.com


4-30-14 (Time-Rx2)
Start Up
3 Rds
5 medball cleans
5 clapping push-ups
10 OHS
10 good mornings

WOD
50 Deadlift 135/95 Rx (115/75 Rx2)
Then
25-20-15-10-5
Wallballs (20/14 Rx) (16/12 Rx2)
KBS (55/35)
40m Shuttle Run (1)

20min time cap, scale as needed

Finisher
3×10 GHDSU
Stretch/Roll

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WOD(workout of the day) Distinct CrossFit.com


2 peat (Time-Rx2)
Start up
3rds
5 push ups
10 inchworms
20 PVC push press

Strength
Push press
3×1 On the 2 min

W.O.D
21-15-9
Burpee box jump overs 24/20 Push press 115/75-RX2-95/55 Rest
21-15-9
Burpee box jump overs 24/20 Push press 115/75-RX2-95/55

Average both times for total score

2 min chest opener stretch

Finisher
Torture tabata
20 sec V up
10 sec V sit
20 sec V up
10 sec V sit …..rpt for 8 rds
2 min hip opener per side

WOD(workout of the day) Distinct CrossFit.com


Pick your poison (Time)

5rds
Complete the following in any order
200m run, 80 strokes on rower, 30 cal Airdyne, 2 rope climb, 200 mountain climbers, 50 rope slams, 40 plank to bridge, 30 toe to bar, bear crawl 40m, 20 get ups 15/10, 10 manmakers 20/16

Post time on board

Finisher
3rds 1 min per
Cross leg stretch IT band
Hamstring Single arm

WOD(workout of the day) Distinct CrossFit.com


Wodsmack (Reps)

Skill Light to moderate weight 3×3 Snatch drop
3×3 Snatch balance

Strength
Find your 10rm front squat

W.O.D
‘Smacked’
Amrap 10
Ascending ladder
3 overhead squat 95/65
3 hand release burpees
6 overhead squat
6 hand release burpees
9 overhead squat
9 hand release burpees etc……

Finisher
3rds
30 sec overhead band distraction
10 hip ext to leg raise

WOD(workout of the day) Distinct CrossFit.com


Let’s say Grace (Time)

Strength(5 mins)
Clean and Jerk
2×2 60-70% of 1rm

W.O.D
‘Grace’
For Time
30 Clean and Jerk
RX 135/95
RX2 115/75

Rest/set up 5 mins

‘Blue Flame’
3rds
8 Deadlift 315/185
8 Burpees
2 ring muscle ups (RX2-4 chest to bar)
Modified see coach

Finisher
3 minute plank
Shoulder and back stretch and smash