WOD(workout of the day)


W.O.D
15 handstand push ups (RX2 1 abmat)
30 pull ups
12 hand stand push ups
24 pull-ups
9 handstand push ups
18 pull-ups
Then
20 thrusters 95/65 (RX2 75/45)

Decline push ups with feet on 20 inch box for all that are not doing RX or RX2. Mod see coach.

Strength
Back squat 3×1

Finisher
3rds
30 sec hip distraction
30 sec chest opener
30 sec L-hang

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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


Pimp juiced (Time-Rx2)
Start up
3 rds
10 plyo jumps
20 mclimbers
30 bicycles

‘Pimp juiced’
20 hspu
20 burpees
20 back squats 155/105 rx2-125/85
20 KBS 53/35
5 bar muscle up rx2-black band 400m run

Bench press
3-3-1-1

Skill
Pick a goat and work on it

Finisher
1 min max rep sit ups

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No joke (Time-Rx2)

W.O.D
50 Hand release push ups
40 Box jump 24/20
30 Squat 75/55
20 Toe to bar
10 Hspu, RX2-1 abmat

Mod-see coach

Record time and rest 5 mins then

1600m run for time

Clean skill complex
3rds (light weight)
High hang clean
Hang clean

Strength 80-85% of 1rm
2×2 Power clean
2×2 Front squat

Finisher
1 min couch stretch per side
1 min oh single arm band distraction
1 min band ham stretch

WOD(workout of the day) Distinct CrossFit.com


33114 (Time)

W.O.D
14.5 for those that want or need to do it

For everyone else
400m run
Then
3rds
15 pull-ups
15 push press 95/65
30 double unders

For those that can’t do double unders-30 double under attempts. The only way to learn is to practice!!!

Modified see coach

Skill complex Light weight
3rds
High hang snatch
Hang snatch

During this skill complex focus on not bending the elbows early(early pull fault).

Strength 80-85% of 1rm
2×2 power snatch
2×2 back squat