ricthompson

SHRED AUG 16, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Dynamic Runners Complex/Arm Circles Teach Movements Metcon Metcon (2 Rounds for reps) For Reps 2 Rounds FGB Style: Wall Ball / Wall Sit (RX: 20/14) Push up / Plank Sit Up /… Read more »

Saturday Team WOD

CrossFit PTC – WOD Metcon (4 Rounds for reps) “Buddy Check” Teams of 2 Complete 5 Minute Stations of: 25 Burpee Over-the-Wall 50 ABMAT Sit-ups 25 Little Worm Squats 50 R-Side Hips Raises 15 Partner Deadlifts (315/185) 50 L-Side Hip… Read more »

WOD- Friday August 1, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 200 Banded Shoulders 2x 5 Pushups 5 Diamond Pushups 5 Hands Wide Pushups (outside shoulders) 5 Plank Shoulder Taps (each side) 8 Box Jumps 10 KBS Review Complex Weightlifting 2 Push… Read more »

SHRED AUG 9, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m Agile 8 Metcon Metcon (4 Rounds for reps) Partner I go You Go 1 min On/1 min Off 4 rounds Jumping Lunges Abmat Sit Ups DB Strict Press (30/20)

WOD- Wednesday August 9, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 Roll Lacrosse Ball (Shoulders) Couch Stetch/Sampson/Pigeon With Empty Bar: 10 Hang Snatch High Pulls 10 Hang Power Snatch 10 Overhead Squats 5 Snatch Balance 5 Sots Press Weightlifting Snatch High… Read more »

WOD- August 8, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll 5 min (Hips,IT, Quads, Hammies) Row 500 2 Skin-the-Cats 2x 5 HSPU or 30s Handstand Hold 10m Walking Lunge 10 KBS 10m Broad Jumps Metcon Metcon (4 Rounds for reps) 5… Read more »