WOD(workout of the day) Distinct Crossfit.com


Stankonya(Reps-Rx2)
Start up Coaches choice

W.O.D
Performance RX
Amrap 12
15-4 inch deficit hspu
30 pistols
60 double unders
30 hang snatch 115/75
Score is total reps

Post work
40m sled push 185/140
20 tired flips 300/180

RX2
Amrap 12
15 hspu
30 pistols to a med ball
60 double unders
30 hang snatch 95/65
Score is total reps

Post work
40m sled push
20 tire flips
See coach for loads

Finisher
5 mins Stretch hamstrings and roll quads

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WOD(workout of the day) Distinct Crossfit.com


MARY(Rounds)
Start up
5 rds Sam
5 pass through
10 halo
5 PVC overhead squat

AMRAP 20
5 Handstand Push-Ups
10 Pistols (alternating)*
15 Pull-Ups
*1 Legged Squats – Same standards as a regular air squat -crease of your thigh and hip must go below your knee to be RX.

Please post # of rounds completed. Post any additional reps or modifications under ”Why not Rx” section.

Complex
Back squat then behind the neck push press/jerk 5×1

Finisher
3rds
30 sec per side Samson stretch

WOD (workout of the day) Distinct Crossfit.com


You don’t know squat!(Reps)

Start up
2 rds
5 burpees
15 sec band assisted hammy stretch
15 tuck jumps
5 hip rotations per side

Strength Back Squats
5 @ 65% of 1rm
5 @ 75% of 1rm
5 @ 85% of 1rm

W.O.D
AMRAP 10
10 pistol squats
20 sit ups

Cash out
100 yd dash
Stretch