WOD(workout of the day) Distinct CrossFit.com

Fight Gone Bad (Reps-Rx2)

3×1 Snatch
3×1 Back squat

Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20′ box (Reps) Games standard/RX2 step ups
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of ‘rotate’, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

50 abs of choice

WOD(workout of the day) Distinct CrossFit.com

Pick your poison (Time)

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

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

WOD(workout of the day) Distinct CrossFit.com

hodge podge(Time)

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

Stretch and roll posterior chain

WOD(workout of the day) Distinct CrossFit.com

3-5-14(Check In) Start up

5-1 arm sit up(each arm) 20/15
10 floor wipers(each direction 20 total) 95/65
20 corkscrew(20 total)
Choose one of the following:
Krispy Kreme run(1.6)
2000m row
100 cal Airdyne
800m farmers carry 70/40 DB or KB allowed

Stretch, roll, recovery

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

Rowing review

Max reps
Rope slam
Plyo jumps
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

Warmup 5min PVC snatch review

10min to heavy ‘the exercise’

4 rft
7 hs snatch 65/45
14 hrpu
21 double unders

Cool down
100 rev hollow rocks

GG athletes(Time)
Start up
10 min mobility work Whatever is sore….roll, lacrosse, stretch etc

Work on power clean form focusing on receiving bar low at 40-50% of 1rm established on Monday.

1600m row
50 sit ups

Cash out
3 giant sets
15 band pull a parts
15 scap push ups
15 plank punch through
Rest as needed in between sets

S t r e t c h