WOD(workout of the day)


Eleven(Time)
Start up
Spend 7 quality minutes Roll quads and calves Lacrosse shoulders, front and rear delt area

2 rds
10 frog jumps
10 lying med ball chest throw choose weight
10 scarecrows light weight….5’s 3’s

Strength
Push Press Deload
5reps 40% 1RM
5reps 50% 1RM
5reps 60% 1RM
W.O.D
Amrap 11
30 KBS 70/55
15 Burpees
100m run

Finisher
50 double crunch
50 slow bicycles

WOD (workout of the day) Distinct Crossfit.com


Dang man…..start the clock!(Time)
Cash in 1 mile run for time(800m for scaled)

2 rds
10 band pull a parts
10 scap push ups
10 side plank punch through per side

Strength
1×20 Strict Press @ 65-70% of 1rm

W.O.D
7 rounds
10 Overhead Squats 75/45
10 Double unders
10 Push ups
10 Reverse Burpee(hips open no hands)

Cashout
1 rd
15 band pull a parts
15 scap push ups
15 side plank punch through per side

WOD (workout of the day) Distinct Croe


Side swiped(Time)
Cash in
12 mins mobility work Roll,stretch,lacrosse ball,tiger tail,PVC,bands Use this time to focus on mobility!!!!

1 mile run
30 Lunges front rack with bar 95/55
50 Weighted step ups 24/20 box 30/20 db/kb front rack
70 Mountain climbers

Cash out
5 mins of stretching and 15 ghdsu

Home


http://distinctcrossfit.com/

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WOD (workout of the day)


Warmup
Jumprope 5 mins
Couch Stretch 1 min ea side
10 sec hold Butterfly Stretch
10 Hip Rotation ea side
10 Swing Kicks ea side

WOD
4RFT:
800M Run
Rest 90 sec after each 800M

Cash Out
200 Abs any way

WOD (workout of the day)


Warmup
50 Cal. AD Bike or Rower
20 Pass Throughs
10 Halo ea side
15 sec hold Good Morning

Strength
A. Front Squat 3×3 heavy sets

B. Push Press 3×3 heavy sets

WOD
AMRAP 6 min
Pick weight
3 Power Clean
3 Thrusters

Cash Out
60 Side V-Ups 30 ea side

WOD (workout of the day)


Warmup
EMOTM 10 min
3 Wall Balls
3 Ball Slams

WOD
21-15-9
KBS
Burpees
Double Unders

Cash Out
20 Pass Throughs
50 Atomic Situps

Home


Warmup
3rds
S.A.M
10 Pass Throughs
5 Halo LT/RT
5 OHS

Strength
OHS work up to a heavy set

WOD
“Randy”
1RTF:
75 Snatch #75/45

Cash Out
Tabata GHDSU