WOD(workout of the day) Distinct CrossFit.com


Don’t Drop The Ball(Timed)

WOD
For Time
800M Run W/Med Ball 20/14
25 Wall Balls 20/14
25 Walking Lunge W/Med Ball 20/14(2 Lunges =1 rep)
25 Wall Taps W/Med Ball 20/14
25 Situps W/Med Ball 20/14
800M Run W/Med Ball 20/14

Mod is a 400M Run

Finisher
Mobility 5-10 mins

WOD(workout of the day) Distinct Crossfit.com


Start Up
100 Jax
50 Ballistic
25 Walking Front Kicks
15 Walking Side Lunge
5 Hip Rotation L/R

WOD
For Time
100 KBS 55/35
80 Walking Lunge
60 HR Burpees
40 Situps( hands overhead while partner holds feet)
20 Box Jumps Overs 24/20
10 Wall Walks
5 Rolling Flips(ea person)

Finisher
Stretch, Roll

WOD ( workout of the day) Distinct Crossfit.com


workout(Time)
Start up
5 min rolling and stretching
Then
Traveling jacks
Traveling knees
Frog jumps
Side shuffles
Walking inchworm

Skill
3×5
High hang clean
Work on form keep weight light

W.O.D
3 rds
10 power cleans 115/75
1 rope climb
10 walking lunge front rack 115/75 one push press every 5 lunges
1 bar muscle up
10 box jump overs 24/20

Strength
3×2
Squat clean Climb

Finisher
25 butterfly sit-ups

WOD (workout of the day) Distinct Crossfit.com


Rude awakening(Time)
Start up
3 rds
20 High knees
20 hip rotation
10 side lunge
3 walking inch worms

W.O.D
4RFT
1 leg blaster
10 jingle jangles

1 Leg blaster=20 squats, 20 lunges, 20 jump lunge, 10 jump squats

OTM 10
2 hang power clean no drop 155/95
10 double unders

Finisher
Tabata v sit hold
3 rds of couch stretch 20 sec