Thursday December 31, 2015 – New Years Eve

CrossFit PTC – WOD

(No Measure)

Run 400m

Band stretch hammies/

2x

5 pull ups

10 good mornings

3 Skin the cat

3 Box Jumps

30 sec ring support

Deadlift (5 x 8 @ 60%)

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Metcon (Time)

Travel WOD-

Four rounds for time of:

Run 400 meters

50 Squats

Wednesday December 30, 2015

CrossFit PTC – WOD

(No Measure)

Dynamic Warm Up

Demo movements

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Metcon (Time)

Travel WOD —

For time

100 Double unders

100 Sit ups

100 push ups

100 Double unders

Tuesday December 29, 2015

CrossFit PTC – WOD

Row 500 & Agile 8 (No Measure)

Row 500

Agile 8

Foam Roll — IT, Piraformis, Teardrop adductors

V-Sit rollover

Firehydrant (arms/back straight)

Groiner (10x each side)

Frog Jumps (10x)

1st Baseman (x2 each side) or Sampson

Back Squat (5 x 8 @ 60% – last set max effort)

Metcon (No Measure)

8 x 50m sprints

Metcon (AMRAP – Rounds and Reps)

Travel WOD–

AMRAP 15 min

7 Ground release push ups

14 Sit ups

21 Squats

Monday December 28, 2015

CrossFit PTC – WOD

(No Measure)

run 400m

Banded bully/Scap pulls/face pulls/bent rows/roll legs

2x

30s hold ring support

Leg Kicks/Straight leg, bent leg,

2 wall climbs

Shoulder Press (5 x 8 @ 60% – last set max effort)

TTB – Annie (Time)

50 Double unders

25 Toes to bar

40 Double unders

20 Toes to bar

30 Double under

15 Toes to bar

20 Double under

10 Toes to bar

10 Double unders

5 Toes to bar
Body weight WOD is below —-

Metcon (Time)

Michael “light”

3 Rounds for time

Run 800

50 Superman

50 Sit-ups