WOD – Monday, October 1, 2018

CrossFit PTC – WOD

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Weightlifting

Push Press (Find 1 RM for the day)

Find 1 RM for the day then complete 3 sets of 2 reps dropping 10% of the weight each set. Rest only long enough to remove the weight.

Metcon

Metcon (4 Rounds for reps)

Complete 4 Rounds

In 3 minutes complete

Row 300/250

30 Stationary Prison Lunges

Max Unbroken Wall Balls (20/14)

Rest 2 Min between rounds

Round is over when you drop the wall ball or rest more than 1-2 secs between reps. No resting on the wall.

For beginners or scale, complete AMRAP of wall balls.

Score is total unbroken wall balls for Rx. If scaled, enter total wall balls.

Shred – Monday October 1, 2018

CrossFit PTC – SHRED

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Weightlifting

Metcon (No Measure)

EMOM 16 min

DB Bench press x 8*

side plank 30s

Weighted Pull up x5*

side plank 30s

*As Heavy As Possible

Metcon

Metcon (AMRAP – Reps)

Alt Tabata- short

6x

Burpee

Mountain Climber

Thruster (35/25)

Jumping Jack

rest 1 interval

Do 1 interval (20/10) for each exercise

straight thru, rest 1 interval then repeat x 6

(ie 20s Burpee, 10s rest, 20s MC, 10s rest…

FUN Saturday Workout

CrossFit PTC – WOD

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Metcon (AMRAP – Reps)

With a partner: Movement one is the pacer, movement 2 is the score.

10 minute AMRAP:

Partner 1 – run 200m

Partner 2 – weighted step ups (20″ box) 35/20# dbs in each hand. Each leg counts as one.

Rest 3:00

10 minute AMRAP:

Partner 1 – row 250m

Partner 2 – 10 ball slams + 10 slamball squats 20/15#

Rest 3:00

10 minute AMRAP:

Partner 1 – 50 plate hops (45# plate)

Partner 2 – Assault bike calories

Shred -Friday September 28, 2018

CrossFit PTC – SHRED

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Warm-up (No Measure)

Arm circles/up dog/down dog

then

2 Rounds

Run 200m

10 wall balls

20 Sit ups

10 push ups

Warm-up

Weightlifting

Metcon (No Measure)

EMOM 10 Min:

A: 6 Dumb bell Bulgarian split squats R

B: 6 Dumb bell Bulgarian split squats L

as heavy as possible.

Metcon

Dumbbell Jack (AMRAP – Rounds and Reps)

20 min AMRAP

10 Push Presses 50/35

10 kettlebell swings (53/35)

10 box jumps (24/20)

55+

DB 40/25

KB 44/26

Step up or Jump up = OK