WOD ( workout of the day) Distinct Crossfit.com


Wodevil(Time)
Start up
3 rds
10 hang clean PVC
10 push press PVC
10 hang snatch PVC
10 arm circles

200m

W.O.D
21 hang cleans 135/95
21 hrpu
9 pull ups
15 hang snatch 135/95
15 hrpu
15 toe to bar
9 hang cleans 135/95
9 hrpu
21 pull ups
*120m front rack barbell carry 135/95
*3 front squat penalty if weight is dropped

3 rds
complex
2 Front squat
2 Push jerk
Climb

Finisher
3 rds
10 band pull a parts
10 cuff iso
10 sec parallel arm stretch

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WOD (workout of the day) Distinct Crossfit.com


Rude awakening(Time)
Start up
3 rds
20 High knees
20 hip rotation
10 side lunge
3 walking inch worms

W.O.D
4RFT
1 leg blaster
10 jingle jangles

1 Leg blaster=20 squats, 20 lunges, 20 jump lunge, 10 jump squats

OTM 10
2 hang power clean no drop 155/95
10 double unders

Finisher
Tabata v sit hold
3 rds of couch stretch 20 sec

WOD (workout of the day) Distinct Crossfit.com


Deuces wild(Time)
Start up
The Burgner warm up 3 reps of the following sequence 3x with PVC
1. Down and up(dip drive)
2 Elbows high and wide
3. Muscle snatch
4. Snatch lands
5. Snatch drops
6 Hang power snatch

Strength/skill
Snatch complex
Emom 10 across 95/65
2 power snatch
1 squat snatch

W.O.D
‘Helen’
3RFT
400m run
21 kbs 53/35
12 pull ups

Rest 3 min

3RFT
10 Burpees
10 SDHP 95/65
10 sit-ups

Finisher
10 arm circles
15’sec parallel arm stretch per
20 ballistics
25 band pull a parts
30 sec overhead stretch

WOD (workout of the day) Distinct Crossfit.com


Lets get skrong(Time)
Start up
3 rds
10 good mornings 45/25 plate or bar
10 rev burpees
10 plyo jumps

Strength Work up to 1rm Deadlift

W.O.D
5 RFT
5 hang power snatch 95/65
10 sit ups
5 burpees

The finale 2 rounds
5 glute ham raise
10 band pull a parts
5 plyo jumps

Stretch