WOD(workout of the day) Distinct Crossfit.com


One hundred eighty reps for time(Time)
Start up
Walking heel grabs
Walking knee grabs
Karaoke
Heels to rear
Traveling high knees
25 heel walks to run
25 toe walks to run

Skill review
Pull up
Push up

W.O.D
6rds
10 pull ups
10 squats
10 hrpu

Strength
Power Clean 5×1

Finisher
90 sec L hang

WOD(workout of the day) Distinct Crossfit.com


Venom(Time)
Start up
5 minutes
10 mountain climbers
10 high knees
1 gym lap

W.O.D
Otm 10
Even-5 Overhead Squat 115/75
Odd-2-5/10/15 sprints

Rest 5 mins

5RFT
‘Venom’
8 burpees
8 pull ups
8 deadlifts 185/115

Strength
Back Squat 2×10

Finisher
Mobility

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


FRAN(Time)
Start up
3 rounds
20 sec band oh stretch
20 sec hip distraction
5 burpees 20 ballistics
10 PVC thrusters

W.O.D
Fran
21-15-9
Thrusters 95/65
Pull-ups

Strength
5×1 work up to hvy
Squat snatch

Finisher
3 rds
10 hip ext
10 toe to bar
10 scap push ups

WOD (workout of the day) Distinct Crossfit.com


Down and dirty(Time)
Start up
2rds
10 cuff iso
20 sec banded overhead distraction
50 jax
10 fwd/back pdl

W.O.D
‘Dirty’
3 rds
15 push press 95/65
15 pull ups
15 sit ups

Strength
Power Clean
3×1 heavy-if you feeling it PR! Squat Clean
3×1 heavy-if you feeling it PR!

Finisher
3 rds
30 sec per Hip distraction with band
Lacrosse hip smash

WOD ( workout of the day) Distinct Crossfit.com


Decembre tre(Reps)
Start up
3rds
10 single leg dead lift
10 med ball balance
5 med ball oh toss and chase-choose weight

W.O.D
Lift up Luke
Amrap 5
4 Power Cleans 155/105
24 double unders
10 pull ups

Rest 5 mins

Amrap 5
3 deadlifts 185/135
3 burpees

Finisher
90 sec 6 inch hold

WOD ( workout of the day) Distinct Crossfit.com


Business as usual (Time)

Start up
3 min
Traveling high knees
Side shuffle
Karaoke
Side shuffle

Baseline retest(record and update for your records)
400m run
40 squats
30 push ups
20 sit ups
10 pull ups

W.O.D
OTM 16
Even 10 wallballs 20/14
Odd 6 Sumo dead high pulls 75/55 4 burpees

Strength
8 mins to work up to heavy clean

Skill
Double under
5 mins

Finisher
30 corkscrew

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