WOD(workout of the day) Distinct Crossfit.com


Appeal to God(Check In)
Start up Coaches choice

W.O.D
3rds of the following:
1. GHD sit-ups
2. V-sit
3. Static hold on rings(top of push up position)
4. Tuck hang
5. Right plank
6. Front plank
7. Left plank
8. Vertical sit up

Set the clock for 24:00 minutes 30 seconds of each movement followed by 30 seconds of rest. During your rest period do 5 perfect push-ups.

Finisher
Spend a few minutes to roll and stretch anything that hurts. See coaches for suggestions.

WOD (workout of the day) Distinct Crossfit.com


3 hun dread!(Time)
Start up
400m
Tabata Wallballs

W.O.D
300
25 pull-ups
50 Deadlift 135/95
50 push ups
50 box jumps 24/20
50 floor wipers 135/95
50 single arm clean and press 36/20
25 pull ups

5rds
1power clean
1 squat clean
Climb to heavy

Back squat
Work up to 5 rep heavy back squat

Finisher
Tabata side plank

WOD (workout of the day) Distinct Crossfit.com


Dazed and confused(Time)
Start up
15 jax
15 burpees
15 supermans

Strength
Behind the neck push press 3×3 hvy across

W.O.D
20 push press 115/75
Then
3RFT
20 Box jumps or step ups 24/20 (full hip extension)
20 Hand release push ups

Finisher
800m run
25 GHDSU

WOD (workout of the day) Distinct Crossfit.com


2 w.o.d’s are better than 1(Time)

Start up
3 rds
10 wall balls choose weight
10 ball slams(same as wallball weight)

Strength
Week 6 push press Pull your chart
3×70% 1RM
3×80& 1RM
Max Reps 90% 1RM

W.O.D
3 RFT
400 m run
5 burpees
10 toe to bar

Rest 3 mins

3 RFT
10 box/bench dips
10 push ups
10 pull ups

Finisher
Roll, smash and stretch 8-10 mins

WOD (workout of the day) Distinct Crossfit.com


73013(Time)
Start up
5 rds
5 PVC press
5 kbs choose weight

Strength
3×3 push press Refer to your sheet for loads.

W.O.D
3 RFT
15 SDHP 95/65
15 Hrpu
15 toe 2 bar

The finisher
Stretch Lacrosse ball work 5 nins