Saturday Partner WOD

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Rotate through 3 minutes each of:

1) Row (Moderate Pace)

2) Sampson, Couch, Pigeon Stretch

3) Jump Rope (Mixed)

4) Banded Shoulder

5) Roll Back, Hips, Legs

Metcon (AMRAP – Reps)

“Deuces Wild”

Teams of 2

AMRAP 22*

Series 1:

22 DB Push Press (35/20)

22 Jumping Lunges

22 Sit-ups

Series 2:

22 KB Swings (53/35)

22 Box Jumps (24/20)

22 Straight Leg Raises

*Complete a 400m team run at the 7 and 15 minute mark.

Rx+ = 45/30 Push Press; 70/44 KBS

Working at the same time, Partner A will complete all reps of Series 1 while Partner B completes all of Series 2. Once BOTH partners have finished they will switch Series. Continue rotation for 22 minutes. At the 7 and 15 minute mark, partners will stop where they are and complete a 400m team run, then resume where they left off. Score is total team reps.

Friday September 29, 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

Back Squat (8 x EMOM 2@70% (3 down, 1 pause, up fast))

Metcon

Metcon (Time)

21-15-9

Power Snatch (115/75)

Burpee

Rx+ 135/85

Metcon (Time)

Scaled and 55+

21-15-9

Pwr Snatch (75/45)

Burpee

WOD- Thursday September 28, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 200m

Dynamic warm up

Down Dog/Up Dog combo/scorpion

1x

2 Skin the Cat

30 Sec HS Hold

30 Sec ring support

Metcon

Metcon (4 Rounds for time)

4 Rounds each for time of:

In 10 minutes

Run 400

12 HSPU

12 Ring Dips

12 pull ups

RX +

600m

12 HSPU

6 Muscle ups

Record the time of each round

WOD- Wednesday September 27, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Stations: (3 min ea)

1. Row

2. Lacrosse ball (shoulders/hip)

3. 5 pull ups + 10 push ups (x2 if possible)

4. 20 GHD + 10 KB Swings

Warm up pendlay rows to what you can do 5x

Weightlifting

EMOM 12 min

A: Toes to bar x 10 (or as many as you can do in 45s)

B: Hip extension (12)

C: Core plank (45s)

D: 5 Pendlay rows (65% or what you can do 5x)

Pendlay Row (3 x 5 )

Metcon

Metcon (Time)

Partner WOD:

4 Rounds

6 burpees

100m Farmers Carry (45/30)

6 Power cleans (155/95)

Partner A goes all the way thru, then partner B goes

each goes thru 4x.

Scaling:

Beginners (15 Squats instead of power cleans)

Scaled : (30/20, 95/65)

Rx + (55/35, 185/115)

WOD- Tuesday September 26, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Roll out legs

Run 400m

Spiderman, hamstring

2x

8 goblet squats

5 box jumps

8 Fire hydrants

Weightlifting

Front Squat (Find 1 RM)

then warm up Dead Lift

Metcon

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 8 min:

30 Wall ball (20/10, 14/9)

15 Deadlift*

* 60% of 1 RM

Deadlift (for 60%)