WOD – Thursday, Nov 1, 2018

CrossFit PTC – WOD

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Gymnastics

Working 1 minute at each station with 30s rest between stations, complete 4 rounds of:

Station 1: Max Pistols Each Leg*

Station 2: Max Hanging Straight Leg or Knee Raises with MB (10-20)

Station 3: Max Evil Wheels or Hands Only Inch-Worms

Station 4: Max Lateral Hip Raises (switch sides each round)

* Sub for pistols is DB weighted box step-ups (AHAP).

https://www.youtube.com/watch?v=to_XdcDIelM

Metcon

Metcon (AMRAP – Reps)

“Rocky Horror Push-up Show”

AMRAP 8

Max Push-ups

Each time you break, complete 10 Wall Balls (20/14)

Score is total push-ups.

Extra Credit

Complete 25 Dips either ring, stationary or box

Shred – Wednesday October 31, 2018

CrossFit PTC – SHRED

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Metcon

Run, Run, Run! (Time)

Run 1 mile

Rest 1 minute

Run 800m

Rest 1 minute

Run 800m

rest 1 minute

run 600m

rest 1 minute

run 400m

rest 1 minute

run 200m

Row, Row, Row (Time)

-Row 2000m

Rest 1 Min

-Row 1000m

Rest 1 Min

-Row 1000m

Rest 1 min

-Row 750m

Rest 1 Min

-Row 500m

Rest 1 min

-Row 250m

Cash Out

Metcon (No Measure)

3 rounds

20 Hip extensions

10 V-Ups or lemon squeezers

1 min core plank

WOD – Tuesday, October 30, 2018

CrossFit PTC – WOD

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Weightlifting

Overhead Squat (5 Sets to work up to a 1 RM for a day)

After each set (5), complete up to 5 HSPU (Strict if possible)

Sub for HSPU = 8 L-Seated Single-Arm DB Press R & L (AHAP)

Metcon

Metcon (Time)

“Doubled-Up Nancy”

5 RFT

Run 200

40 Double Unders (100 Singles)

15 Overhead Squats (95/65)

Rx+= (115/85); Rx55+= (75/55)

Extra Credit

Complete 50 Hip Extensions or Reverse Hypers in as few sets as possible.