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


Browbeaten (Time)

Sprint work
5 rds
5/10/15 suicide max effort
On the 30 sec Record best time

Complex
10 mins to work to heavy
Hang squat clean
Power clean
Jerk

No dropping between movements!

Metcon
3rds
10 Hspu
10 Sit ups 45/35
Then
100 double unders

Finisher
Hip flexor, quad, hamstring smash/stretch

WOD (workout of the day) Distinct Crossfit.com


Honey badger(Time)
Start up
2 rounds
20m Walking front kick
20m Heels to rear
20 Hip rotations 10 L/R

10 jing jangs full speed for time

Metcon
21-15-9
Wallballs 20/14
Chest to bar pull ups

8 mins to work up to heavy 1 rep snatch

5×1 across back squat 80-90% of 1rm

Finisher
3rds
Hamstring stretch on rail 20 sec per side
Standing quad 20 sec per