Saturday Recovery WOD

CrossFit PTC – WOD

Todays WOD is structured to allow recovery prior to Murph blending mobility with various movements.

Metcon (No Measure)

Recovery WOD:

Complete 3 rounds of 2 minute intervals of each movement in the order of:

1) Monostructural:Rowing, Jump Rope (Singles or DUs)

2) Mobility: Banded Stretches, Box Stretches, Pigeon/Couch Stretches

3) Weightlifting: Farmers Carry, Earthquake Walks, Ball Slams, GTOH

4) Mobility: Foam Roller Work

5) Gymnastics: Scap Depressions, Skin the Cat, Evil Wheels, Handstand Holds

6) Mobility: Banded Stretches, Box Stretches, Pigeon/Couch Stretches

You can choose any movement from each category. Mix it up. Work for 2 minutes for each movement then rotate. Total of 36 minutes. Must follow the order of M/Mob/W/Mob/G/Mob.

Cash Out:

Max Burpees in 3 Minutes

Friday May 27, 2016

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

Relay Shuttle Run!

4 Rounds!

5 Meters!

10 Meters!

15 Meters

1st Baseman

Fire Hydrant

Metcon

Metcon (4 Rounds for reps)

4 Sets of 3 Min on, 1 min off !

Sets 1 & 3

4 Burpees

8 KB Russian Twists (35/26)

12 Walking Lunges Each Leg (25/15)

Sets 2 & 4

40 Jump Rope Passes

8 Back Exstensions

5M Bear Crawl

Thursday May 26, 2016

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

Roll legs & back 5 min

then

3x run 200m, 5 box jumps, 10 kb deadlifts

Metcon

Metcon (5 Rounds for reps)

5 rounds for Reps

In 2 minutes

run 200 m

as many rounds as possible of

10 db push press (35/25)

10 burpees

rest 2 minutes

Wednesday May 25, 2016

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

JumpN Rope

Agile 8

Metcon

Metcon (Time)

10, 9……1

KB Deadlift (70/53)

T2B

KB tea pots (10, 9…1 each side)

CASH OUT: Coaches Core choice if time

Tuesday May 24, 2016

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

Run 800m

Dislocates,roll spine shoulders

2x 10 db thrusters, 10 push ups, 10 squats

Metcon

Metcon (Time)

3 rounds for Time

50 du’s

run 400m

15 db thrusters 25/15