ricthompson

SHRED December 20, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Roll Legs/Shoulders w/LAX ball Run 200m Agility Ladder Metcon Metcon (AMRAP – Reps) Review Turkish Get Ups Partner WOD 20 Min AMRAP of: 10 Turkish get ups w/DB (35/20 lb) (5 each… Read more »

SHRED December 19, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 500m Lacrosse Ball on shoulders 5 pull ups, 10 KBS, 15 Wall Balls, Metcon Metcon (Calories) 16 Minute EMOM: 20 Calorie Row 12 KBS (53:35)

Monday, December 18th, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 Roll Shoulders/Back/Piriformis Burgener Warmup for Snatch w/PVC 2x with Empty Bar 5 Snatch Deadlift (head up, verticle torso) 5 Hang Power Snatch 5 Behind the Neck Push Press 5 Snatch… Read more »

SHRED December 18, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 200m down dog/spiderman/pigeon 10 ninja roll ups Metcon Metcon (Time) Seven Heaven (30 min time cap) Teams of 2: 150 Battle Rope Reps 100 ABMAT Situps 100 Wall Balls 800m run… Read more »

Friday, December 15th, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400m Banded Shoulders With a partner and med-ball 10 Chest passes 10 Overhead passes 10 Lateral passes 10 Scoop passes 10 Squat clean passes Review Shoulder Press Weightlifting Shoulder Press (Find… Read more »

Shred 2/15/2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Med Ball Throwing Drills:! -10 Chest passes! -10 Side passes! -10 Overhead passes! Samson Arm Circles Metcon Metcon (Time) For Time 50 squats 10 burpees 40 situps 10 burpees 30 lunges (alt)… Read more »