WOD(workout of the day) Distinct CrossFit.com


Fight Gone Bad (Reps-Rx2)

Strength
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.

Finisher
50 abs of choice
Stretch

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WOD(workout of the day) Dist


Pull, push then pull some mo Start up

W.O.D
Performance(RX)
3rds
20 sdhp 95/65
4-6 inch deficit hspu
2 rope climbs

RX-2
3rds 20 sdhp 95/65
4 hspu-1 abmat allowed
2-rope climb

Fitness
20 sdhp see coach for suggested weight
4 modified hspu
6 modified rope climb

Strength
Dead lift 5×1

Finisher
2rds
10 GHR
20 walking front kicks(minimum knee bend for ham stretch)

WOD ( workout of the day) Distinct Crossfit.com


Business as usual (Time)

Start up
3 min
Traveling high knees
Side shuffle
Karaoke
Side shuffle

Baseline retest(record and update for your records)
400m run
40 squats
30 push ups
20 sit ups
10 pull ups

W.O.D
OTM 16
Even 10 wallballs 20/14
Odd 6 Sumo dead high pulls 75/55 4 burpees

Strength
8 mins to work up to heavy clean

Skill
Double under
5 mins

Finisher
30 corkscrew