WOD August 1, 2016

CrossFit PTC – WOD

Warm-up

Metcon (4 Rounds for reps)

4 rounds for time:

Run 200

As many handstand push ups as possible in 2min

Rest 2min

(No handstand push up? Do dumbell push press instead- record weight)
Finisher “Cable chop with band”

50 each side

Warm-up (No Measure)

Row 250 just arms

Row 250

Band warm up shoulders (Scap pulls, face pulls, press, shoulder press, etc)

Inch worm (10m)

Bear crawl forward (10m)

Bear Crawl backward (10m)

Warm up to 65% of Bench press

Weightlifting

EMOM 7 min: Bench Press

Min 1 and 2 5 reps @65% close grip, 3 and 4 – 5@65% Medium, Min 5 and 6 -5@65%)wide

then on min 7 ME Medium Grip @ 65%,

Note: Strive for consistency of grip, explosiveness, and bar path- have a spotter for ME

Metcon

SHRED 8/1/16

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

Run 400m

roll legs & shoulders/lax ball

Metcon

Metcon (Time)

Run 200m

40 Wall Balls (20/14)

21 KBS (53/35)

15 Pull Ups

Run 200m

20 Wall Balls (20/14)

15 KBS (53/35)

10 Pull Ups

Run 200m

10 Wall Balls (20/14)

9 KBS (53/35)

5 Pull Ups

RX+ CTB

Saturday Partner WOD

CrossFit PTC – WOD

Metcon (AMRAP – Rounds and Reps)

Warmup – “Abcentric”

Partner WOD

“Little DT in a Boat”

Teams of 2

Row 5k (500m Increments)

AMRAP of

7 Deadlifts

5 Hang Power Cleans

3 STOH

*An alternative to barbell can be provided.

Scaled (95,65#), 4k meter row

Rx = (135,85#)

Rx+ = (155, 105#)

Rower is the pacer. Partner A will complete a 500m row as partner B completes an AMRAP of deadlifts, HPC, and S2OH. Once 500m row is complete partners switch until a total of 5k meters is complete. Score is rounds and reps.

WOD July 29, 2016

CrossFit PTC – WOD

Warm-up

5 min to roll out Legs/Back

2x

Run 200

10 Kb Deadlifts between 10″ boxes

5 Ninja Roll ups

10 Good mornings

Weightlifting

Front Squat (1RM)

Metcon

Metcon (3 Rounds for reps)

Tabata

Front squat (50%)

Row (Calories)

Bulgarian Split squat (each round alt legs)

one min between each

SHRED 7/29/16

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

Run 800m

Groiner/Down dog/pigeon pose

Animal Farm

Metcon

Metcon (4 Rounds for reps)

4 Rounds

In 2 Min:

50m Shuttle Sprint (out back)

Then AMRAP Wall balls

Rest 2 min

RX= DU’s & (20/14#)