WOD(workout of the day) Distinct CrossFit. com


Saturday special (Time)
Start up
3rds
30s hip opener
15 jing jangs
10 jump pull ups

‘Special’
50 wallball 20/14
1 rope climb
40 DB or KB alt snatch 20/15
1 rope climb
30 med ball clean 20/14
1 rope climb
20 walkouts(single leg to push up alt)
1 rope climb
10 tire flips
1 rope climb

(Mod-3 to 1 rope climb adjust med ball weight as needed)

Finisher
Torture Tabata
20 sec side plank
10 sec front
20 sec side plank
10 sec front…..for 8rds

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WOD(workout of the day) Distinct CrossFit.com


3-5-14(Check In) Start up

W.O.D
5rds
5-1 arm sit up(each arm) 20/15
10 floor wipers(each direction 20 total) 95/65
20 corkscrew(20 total)
Then
Choose one of the following:
Krispy Kreme run(1.6)
2000m row
100 cal Airdyne
800m farmers carry 70/40 DB or KB allowed

Finisher
Stretch, roll, recovery

WOD(workout of the day) Distinct Crossfit.com


Windlessness(Time)
Start up
Tabata Alternate mountain climbers and plyo jumps

W.O.D
OTM 20
Even-120m sprint
Odd-20 double unders (30 single unders if you cannot hit double unders)
As soon as clock ends 400m farmers carry 90/70 for time

Modify as needed(see coach for suggestions)

Finisher
40 kb or db sit-ups 15/10

WOD (workout of the day) Distinct Crossfit.com


Shaky ground(Time-Rx2)
3 rounds
5 Burpees
5 hip rotations
10 step ups with weight

Strength
Back Squat
Week 5 See chart
5×70% 1RM
5×80% 1RM
Max reps 90% 1RM

W.O.D
4 RDS
200m shuttle sprint
20 Goblet walking lunge 30/20 KB or DB
5 Front squat 135/95 RX2 95/55
5 yd tire or sled drag 190/120 RX2 120/70

Finisher
Band assisted hip/ham stretch