Saturday Partner WOD

CrossFit PTC – WOD

Metcon (AMRAP – Reps)

Group Warmup

Teams of 4

5 Minute Stations;

Tire Flips/Box Jumps (20″)

Ball Slams/Slam Ball Situps

Farmers Carry/Weighted Rope Carry

Calorie Row/Burpees

Working in pairs, 2:30 on each movement then switch.

2 Minute btw Stations

Friday April 29, 2016

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

Animal Kingdom

30 Partner Wall Balls

Down Dog/Spiderman/Pigeon

Metcon

Metcon (3 Rounds for reps)

3 Rounds for Reps

FGB Style

Mtn Climbers

DB Thrusters (25/15)

Flutter Kicks

KBS( 53/35)

Burpees

Rest

Cash out:

Max right/left side plank hold

Thursday April 28, 2016

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

JumpnRope Warm Up

bands- subway, bully, face pulls, bent row

2x 5 pull ups

10 push ups

15 squats

Metcon

Metcon (8 Rounds for reps)

Tabata

Double Unders

Sit Ups

Push Ups

Floor Press (35/20)

Rest 1 tabata round in between elements

Record lowest score each round

Cash out:

If time, coaches core choice

Wednesday April 27, 2016

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

Run 200 m

Dynamic

Mobility:

Arm Circles

Runners Complex

Metcon

Metcon (Time)

WBBC Baseline! X 2

400M Run!

40 Squats!

30 Sit-Ups!

20 Push-Ups!

10 Burpees

rest 2 min

Record time for 1st round

Cash out:

Max plank hold

Tuesday April 26, 2016

CrossFit PTC – SHRED

Warm-up

Run 400m then Agile 8 (No Measure)

Run 400m

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

Metcon (5 Rounds for reps)

5 RFT

In 2 minutes

Run 200 m

wall balls (20/14)

Rest 2 minutes

Cash out:

50 Partner Leg Throws

Metcon