WOD – Thursday, February 1, 2018

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Row 500

Banded Shoulder + Hamstrings

1x

5 Hands Only Inch Worm

10m Spiderman Crawl

10m Bear Crawl

10m Crab Walk

Gymnastics

Review pistols and scaling options along with MB Cleans

Suggested Pistol Progressions:

1) Weighted Box Step-up (Beginners)

2) Pistols with Rings or Pullup Bar Assist (Two then One Handed)

3) Pistols on a Box (Tall to Short Box)

4) Pistols with Balance Assist (Post then Wall)

Metcon

Metcon (Time)

3 Rounds of

400m Run

12 Body Weight Deadlifts

10 Alternating Pistols

Immediately followed by:

3 Rounds of

400m Run

20 MB Cleans (20/14)

10 Toes-2-Bar

Rx+ = Sub 5 Ring Muscle Ups for Toes-2-Bar

Rx55+= 3/4 BW Deadlifts; Pistols on Box; MB Cleans (14/10)

SHRED Feb 1, 2018

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

Row 500m

banded scap pulls/face pulls

10 Dislocates/10 pipe rolls each direction

5 Ninja roll ups

10 perfect overhead squats (PVC against the wall)

10 clapping push ups

Metcon

Metcon (Time)

3 Rounds

Row 500

21 Push Ups (M = hand release)

12 Box Jumps (24/20)
Cash Out 3x 30 sec each dead bugs and plank hold

WOD – Wednesday, January 31, 2018

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 400

2x

5 Hands Only Inchworms

3 Strict HSPU or 30s HS Hold

1 Wall Climb

Gymnastics

EMOM 25

Min 1 = 40 Battle Ropes (each arm is a rep)

Min 2 = 30s L-Side Plank Hold

Min 3 = 20 Situps or 15 GHDs

Min 4 = 30s R-Side Plank Hold

Min 5 = 10 V-ups or Lemon Squeezers

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

10 KBS (53/35)

8 Push-ups

6 Pull-ups

Rx+= KBS (70/44); Deficit Pushups (M-45# Plates; W-25# Plates) Chest must touch ground between plates. CTB Pull-ups.

SHRED Jan 31, 2018

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

Jump n rope

6x Turkish Get up and Waiters Walk 10m + 3 OHD sqt

10 Push ups

5 clapping push ups

20 sit ups

Metcon

Metcon (Time)

4 Rounds for time

21 – Kettle Bell Swing (53/35)

15 – Knees to elbows

9 – Box Jump (24/20)

WOD – Tuesday, January 30, 2018

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

3 Min Jump Rope Practice

Roll Upper Back/Lats/Hips

30-45s Hangman’s

10 Banded Good Mornings

2x with Empty Bar

5 Front Squats

5 Push Presses

5 Thrusters

Add Weight to Barbbell for EMOM

Weightlifting

EMOM 9

Min 1 = 45s Row or Assault Bike

Min 2 = 5 Thrusters (WOD Weight)

Min 3 = 15 Double Unders (10 Double Attempts)

Metcon

Metcon (AMRAP – Rounds and Reps)

4 Rounds of:

AMRAP 3

9 thrusters, 95/65 lb.

35 Double Unders

Rest 2 Min

Rx55+= (75/45)

Scale = (75/45); (20 DU attempts or 105 Singles)

Goal is 8-10 rounds