WOD March 29, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 200m

Dynamic Warm up

2x

10 squats

3 push ups

5 pull ups

Metcon (Time)

4 Rounds

Run 800m

30 push ups

30 wall ball (20/10′, 14#/9′)

SHRED March 29, 2017

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

Run 200m – then Dynamic

1st baseman/Pigeon/arm circles

Metcon

Metcon (AMRAP – Reps)

Tabata

side shuffle (stay low, football stance)

burpees

mtn climbers

lemon squeezers

push ups

Rotate after each element
SCORE total reps

CASH OUT 40 partner leg throws

WOD March 28, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Lacrosse ball smash shoulders

Run 400m

Bandy Shoulders

2x

10 Kettle bell swings

10m bear crawl

10 ball slams

10m crab crawl

Weightlifting

Push Press (1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

5 Strict Pull ups

5 Hand Stand Push ups

15 Kettle Bell swings (53,35)

SHRED March 28, 2017

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

10x Burpees, Mtn Climbers, Jumping Jacks

Wagon Wheel Plank

Metcon

Metcon (AMRAP – Reps)

2x w/ a partner

90 seconds each station, 30 sec to rest &rotate

Tire Flips (together)

Tire Jumps – together

10 m sandbag shuttle run – alternate every 1

Lateral Hurdle Jumps – Alternate every 2

push ups – alternate every rep

Wall Balls (20/14) – together
SCORE total reps with your partner

WOD – Monday March 26, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Roll Back and Legs 5 min

Row 500m

8 fire hydrants

Spiderman with 8 x groiner

12 x 1 arm kettle bell swings (6 each arm)

5 plank walk outs/ Inchworm

5 Box jumps

Burgener & review Power Snatch

Weightlifting

Box Squat (Find 3RM)

Metcon

Metcon (Time)

21-15-9

Power Snatch (115,65)

Row- Calories