ricthompson

SHRED January 11, 2018

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m Agile 8 Metcon Metcon (3 Rounds for reps) 3x 1 Minute Stations of: Battle Ropes Slam Balls (30/20) GHD Situps Knees to Elbows Sandbag Squats Rest Transition time 15 seconds

SHRED January 10, 2018

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 800m animal kingdom Metcon AbTastic (3 Rounds for reps) FGB Style (1min each station) 3x Russian Twist (44/26) count each side Flutter Kicks (full kicks) count each leg Abmat Situps plank… Read more »

SHRED January 9, 2018

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 1000m banded stretches for hammies & shoulders Metcon Metcon (Time) 6x Row 250m 10 GHD 15 Pris Lunges 30/20 20 Floor Press 30/20

SHRED January 8, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Jump N Rope 2x runners complex/arm circles Metcon Metcon (Time) 3x Thru Run 200m 3 push ups 6 pull ups 9 Medball Cleans (20/14) 12 Parallette Jump Overs 15 box jumps 20… Read more »

Saturday Partner WOD

CrossFit PTC – WOD Metcon (4 Rounds for reps) “Stop. Hammer Time.” Teams of 2 6 Minute stations of: 10 Burpee Pullups/Situps 20 Sledgehammer Strikes/ Russian Twists (35/26) 20/16 Calorie Row/Single-Arm DB Snatches*(35/20) 40 Battle Ropes/Hollow Rocks 2 Minutes Rest… Read more »

SHRED January 5, 2018

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 500m shoulders with band Metcon Metcon (Time) Teams of 2 4 Rounds for Time of: 750m Row 35 Wall Balls (20/14) 25 Unison Situps 20 BurpeesPartner A rows 750m while Partner… Read more »