WOD- Tuesday August 1, 2017

CrossFit PTC – WOD

Run 400 – Animal Farm (No Measure)

Run 400m

Animal Farm

2x

10m Inchworm

10m Spiderman

10m Crab Crawl

10m Bear Crawl
Review EMOM movements

-Pendlay Row

-Battle Rope

-Bird Dog

-Renegade Row

-McGill Curl up

Weightlifting

20 Min EMOM:

A: Pendlay Row x 5 (135/85) – adj so you can do 5

B: Battle Rope x 35 (R+L =1)

C: Bird Dog (5ea side, hold 5 sec)

D: Renegade Row (pull, push, pull, push) x 4 35/25

E: McGill Curl up

Pendlay Row

Metcon

Metcon (Time)

Run 200m

10 Pull ups

10 Kettle bell swings (53/35)

Run 400m

20 Pull ups

20 Kettle bell swings

Run 600m

30 Pull ups

30 Kettle Bell Swings
(20 min time cap)

RX + 70/53, CTB

55+ 44/26

SHRED Aug 1, 2017

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

Row 300m

Couch/Pigeon/calves/ball for shoulders

Metcon

Shred Double Trouble (Time)

For Time:

ROW 2K

200 Double Unders

Run 2 miles

30 minute time cap

SHRED July 31, 2017

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

JUMP N Rope Warm Up

Down Dog, groiner, spiderman

Metcon

Metcon (Time)

With a partner for time (share all reps)

40 pull ups

50 push ups

60 KBS

70 box jumps

80 floor press

90 sit ups

100 squats
SCORE Time when both partners are done

CASH OUT max side plank hold time r/l

WOD Monday July 31, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Roll 5 min

Run 400m

Banded Monster Walk (complex)

5 sqts, 10 steps F/B, 5 steps sideways, 5 sqts

2x:

8 goblet squats

10 pull ups

10 banded crunches

Weightlifting

Front Squat (60/3,67.5/3,3(72.5/8))

3 sets of 8 at 72.5

Squat Clean Elizabeth (Time)

21-15-9

Squat Clean (135/95)

Ring Dip

Saturday Team WOD

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Your Choice – Run 800, Row 1000 or 5 minutes of jump rope

Then as a group:

20 Jumping Jacks

5 Hands-Only Inchworms

Cobra/Down Dog

Sampson Stretch Each Leg

Pigeon Pose Each Leg

Metcon (5 Rounds for reps)

Teams of 2

5 Minutes per Station/2 Minutes Rest Btw of:

A: 50m Sled push ; KB swing (53/35)

B: 24/18 Cal Row ; Slam ball sit up (20/15)

C: 100m Suitcase Carry(50m ea); Single arm DB ohd walking lunge (40/25 both exercises)

D: 100m Run; Pull up

E: 50 Double unders; Wall ball (20/14)

Rx+= KBS (70/53); Suitcase/wl (50/35); CTB pull ups; Wall ball (25/16),

Rx M 55+ 44/26 KBS, 15/10 Slam ball, 30/20 suitcase & WL, 16/10 Wall ball

Each station is a 5 min AMRAP with Partner A completing the first movement while Partner B completed as many reps as possible of movement two. Partners will switch when movement one is completed. Score = total teams reps of movement two at each station. Teams will rotate through until all stations are completed with 2 minutes rest between each station.