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


22114(Time)
Start up Coaches choice

W.O.D
Tabata= 8rds of 20 sec of work followed by 10 sec rest Cycle through the following movements:

Kettlebell swings 53/35
Sit ups
Med ball clean 20/14
Hrpu

Score=total reps

Skill
5×5 strict pull ups No Kipping or momentum. If using band use the least amount of help possible.

Finisher
2 rds
10 band pull a parts
20 sec para arm stretch per side 30 sec Samson stretch per side

WOD(workout of the day) Distinct Crossfit.com


2714
Start up
3rds
10 hip rotations per Front run bk peddle
20 wall taps

W.O.D
400m run
40 burpees
30 med ball clean 20/14
800m run
30 squats
20 ring dips
400m run
20 hrpu
10 toe 2 bar

Finisher
2rds
2 min couch stretch
25 leg raises

WOD (workout of the day) Distinct Crossfit.com


Dead end (Time)

Start up
3 rounds
10 PVC good mornings
10 PVC pass through
10 walking front kicks
5 tire flip with light weigh

Strength
Deadlift
5×70% 1RM
5×80% 1RM
Max reps 90% 1RM
week 5
Refer to your sheet for loads

W.O.D
9-15-21
Deadlift 225/155
Pull-up
Medicine ball clean 20/14

Finisher
30 toe to bar or ghdsu