WOD – Tuesday, January 9, 2018

CrossFit PTC – WOD


Warm-up (No Measure)

5 Minutes to roll (Shoulders/Back/Hips)

Banded Shoulder Mobility


10 KBS

8 Box Jumps

15 Empty Bar Curls (yes curls)


Skill Work

15 Minutes to work on a GOAT

Kipping Pullups, HSPU, Bar/Ring MU, etc

The Open is coming, take this time to work on a skill.

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71