WOD(workout of the day) Distinct CrossFit.com


Fantastic voyage(Time)
Start up
2 rds
10 cauldron 15/10 L/R
10 scap push ups
10 strict press with 2 sec active shoulder hold
10 iso lat raise 10/5 plate

W.O.D
3RDS
400m run
400m farmers carry 70/50
15 rope slam

Finisher
Recovery and stretch Foam roller, lacrosse, band assisted stretching

WOD(workout of the day) Distinct CrossFit.com


Pick your poison (Time)

5rds
Complete the following in any order
200m run, 80 strokes on rower, 30 cal Airdyne, 2 rope climb, 200 mountain climbers, 50 rope slams, 40 plank to bridge, 30 toe to bar, bear crawl 40m, 20 get ups 15/10, 10 manmakers 20/16

Post time on board

Finisher
3rds 1 min per
Cross leg stretch IT band
Hamstring Single arm

WOD(workout of the day) Distinct CrossFit.com


Aerobic awareness day (Reps)

W.O.D
FGB clock 30 sec on 30 sec off
Tire sledge 8#
Rope slam
Temper tantrums 15/10 (KB must touch ground)
Ball slams 8# hard ball
Mountain climbers(every rep counts)

Finisher
30 sec iso y hold per side
30 cuff iso
30 sec butterfly stretch
30 sec starett hip opener per side 30 sec bent over hamstring stretch

WOD(workout of the day) Distinct CrossFit.com


hodge podge(Time)

W.O.D
Complete the following in any order
50 cal Airdyne
1000m row
Bench press 3×8-choose weight
100 rope slams
50 superman
20 Turkish get up-choose weight
400m run

Finisher
Stretch and roll posterior chain

WOD(workout of the day)Distinct Crossfit.com


Lung collapse(Reps)
Start up
3 rds
10 hip rotations
10 swing kicks
10 big arm circles
10 tuck jumps
3 gym laps

Skill
Rowing review

W.O.D
Max reps
Rope slam
Plyo jumps
Row(strokes)
Mountain climbers
Sit ups

Fight gone bad clock-3rds 1 min per station. Cycle through 5 stations. 1 minute rest after each round. Score is total reps/strokes. Keep up with your reps!!!

WOD (workout of the day) Distinct Crossfit.com


Fantastic voyage(Time)
Start up
2 rds
10 cauldron 15/10 L/R
10 scap push ups
10 strict press with 2 sec active shoulder hold
10 iso lat raise 10/5 plate

W.O.D
3RDS
400m run
400m farmers carry 70/50
15 rope slam

Finisher
Recovery and stretch Foam roller, lacrosse, band assisted stretching