WOD- Thursday June 1, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Jump -n – Rope warm up- then 30 doubles

Roll upper back, Banded bully stretch

Arm Circles

2x

10 Ketlle bell swings

10m Bear crawl

10 Ball slams

30 second hold ring support

(review SP, PP, PJ)

Weightlifting

OK to increase weight, but try not to go down. What you 1 RM SP, you should be able to 3RM SP, and what you 3RM PP you should be able to 5RM PJ

Shoulder Press (1-1-1-1-1)

Push Press (3-3-3-3-3)

Push Jerk (5-5-5-5-5)

SHRED June 1, 2017

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

Jump N Rope W/U x 2

Lacrosse ball for shoulders

2x

10 wall balls

10 sit ups

10 push ups

10 pull ups

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
RX+ GHD’s

WOD- Wednesday May 31, 2017

CrossFit PTC – WOD

Warm-up

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

Weightlifting

10 Min EMOM

A: Back Squat (3 @ 72.5% (or add 5-10 lbs from last week))

B: Power Clean (2 @ 82.5% (or add 5-10# to last week))

Metcon

Metcon (Time)

4 Rounds for total time:

Run 200m

5 Ring dips

6 Pistols (alt legs)

7 Kettle Bell Swings (70, 44)

8 Box Jumps (20/24)

Rest 1 min

Time ends on last box jump. Don’t subtract rest time.

SHRED May 31, 2017

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

Run 400m

Agile 8

Metcon

Metcon (AMRAP – Reps)

3x

1 Minute Stations of:

Battle Ropes

Slam Balls (30/20)

GHD Situps

Knees to Elbows

Sandbag Squats

Rest

Transition time 15 seconds

WOD- Tuesday May 30, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Jump -n – Rope warm up- then 30 doubles

Roll upper back, Banded bully stretch

Arm Circles

2x

10 Ball slams

10 Wall balls

30 second hold ring support

Gymnastics

Metcon (No Measure)

EMOM: 20 min

A: 20 alt sine wave battle ropes (count ea right arm)

B: Core Plank (35 Sec)

C: Assault Bike (12/10 Cal)

D: 8 Alternating Bird Dogs (hold 5 sec and switch)- ie 40 sec

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups