ricthompson

Saturday Partner WOD

CrossFit PTC – WOD Metcon (AMRAP – Reps) “The Breakfast Club” 25 Min AMRAP Teams of 2 25 Pull-Ups 50 Hang Power Cleans (95/65)* 50 Floor Press (35/20) 50 Box Jumps (24/20 in) 50 Floor Wipers 50 DB Push Press… Read more »

SHRED Oct 20, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) JUMP N ROPE Warm Up x2 Bandy stretches for shoulders Animal Farm Review Russian KBS Metcon Metcon (AMRAP – Reps) 15 min AMRAP 10 Russian KBS (53/35) 10 DU’s (2:1 singles for… Read more »

SHRED Oct 19, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 500m Agility Ladder x 5 Samson, Groiners, Hamstring, Pigeon Complex Metcon Metcon (Time) 5 RFT 10 DB Front Squats (35/20) 15 DB Strict Press 20 lateral paralette jump overs (L &… Read more »

SHRED Oct 18, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Roll legs and back for 5 min Run 800m Dynamic WU (include bear/crab/inchworm) Dislocates & halos with bands or pvc Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 5 HSPU’s… Read more »

SHRED Oct 17, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 500m Agile 8 Metcon Metcon (AMRAP – Reps) Partner WOD 15 min AMRAP Partner A: Row 500m Partner B: Burpee Box Jumps Partner A rows while Partner B completes as many… Read more »