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

WOD (workout of the day) Distinct Crossfit.com


Browbeaten(Time)
Start up
5 rds
5/10/15 suicide max effort
Record best time
Rest double your suicide time

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

Work up to 5rm front squat

5×1 jerk from rack moderate to heavy climb

Finisher
Hip flexor, quad, hamstring stretch

WOD (workout of the day) Distinct Crossfit.com


It’s DT time!(Time)
Start up
25 double unders
25 ground to overhead 35/15
25 pvc behind the neck push press

Power clean review

Strength
Power clean 12 mins to work up to 1rm power clean

Front Squat
3×6 hvy climbing

W.O.D ‘DT’
5 RFT(rounds for time)
12 Deadlift 155/105
9 Hang power clean 155/105
6 Push jerk 155/105

Finisher
Stretch shoulders and roll lower back, hamstrings etc.. Parallel arm stretch, ballistics, rb shoulder stretch etc…