WOD (workout of the day) Distinct Crossfit.com


Wheezy (Time)
Start up
5 mins quad roll(teardrop area) After 5 min clock ends
10 big swing kicks per side
800m run

W.O.D
Max reps of the following:
Row for strokes
Rope slams
Jingle jangles
V ups
Double unders

This workout is for max repetitions. Work hard on every exercise. Keep track of your reps for every movement. You will perform 5 exercises and then you will have a one minute rest(Fight gone bad clock). You will repeat this for 3 rounds. Your total reps combined will be your score.

Finisher
50 Slow bicycles

WOD (workout of the day)


Warmup
3rds
10 Pass Throughs
5 Halo L/R
5 OHS

WOD
4RFT
400M Run
5 Tire Flips
10 Pushups
15 Situps

Cash Out
100 Bicycle

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Warmup
Jumprope 7 min
20 Air Circles F2B
15 Hip Rotation
15 Swing Kicks

WOD
10RFT:
5 Burpees
10 KBS
15 Squats
20 Situps

Cash Out
3-5 min of Stretching

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Warmup
400M Run
15 Squats
10 Pushups
3rds

WOD
AMRAP 15 min
10 Power Snatch 95/65
100M Run

Cash Out
100 Situps

WOD (workout of the day)


Warmup
10 OHS
10 Pushups
5 Pullups
3rds

Strength
Strict Press 6×3

WOD
AMRAP 18 min
15 Box Jumps 24″/20″
12 Push Press 115/75
9 T2B

WOD (workout of the day)


Warmup
10M Bear Crawl
10M Duck Walk
5 Burpees
3rds

WOD
AMRAP 20 min
15 Knees 2 Elbows
20 Pushups
500M Row

Cash Out
50 Ball Slams 20/14

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Warmup
10 Squats
10 Walking Lunge
10 Jump Lunge
5 Squat Jumps
Good Morning 15 Sec Hold
Couch Stretch 30 sec Hold
5 Hip Rotation
5 Swing Kicks
2rds

WOD
“Squat Baby Run Baby”
20 Back Squat #135/65
20 Box Jump Overs 24″/20″
1000M Run
15 Back Squat #185/105
15 Box Jump Overs 24″/20″
800M Run
10 Back Squat #225/135
10 Box Jump Overs 24″/20″
400M Run

Cash Out
60 Mason Twist

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WOD (workout of the day)


Warmup
3rds
10 OHS
10 Pushups
5 Pullups

Strength
Deadlift 6×3
L-Sit 10 sec hold

WOD
5RFT:
3 Squat Clean #65
5 Burpees Box Jumps
7 Ring Dips

Cash Out
35 GHDSU