Saturday Partner WOD

CrossFit PTC – WOD

View Public Whiteboard

Metcon (2 Rounds for reps)

Partner WOD

“Meat & Potatoes”

“Meat” EMOM 12

Min 1: 10 Deadlifts (95/65)*

5 Hang Power Cleans

Max STOH

Min 2: Rest

Rest 1 Min

“Potatoes” EMOM 12

Min 1: Rest

Min 2: 10 Sit-ups

8 Slam Balls (20/15)

Max AB Calories

Rx= = (135/85); 15 Sit-ups and 10 Slam Balls

Masters Rx = (75/55);(15/10 SB)

*Dumbbells can be substituted for barbell

Partner A will start on the Meat EMOM while Partner 2 will start on Potatoes EMOM. Partner A will complete assigned work within the minute while Partner B will start their assigned work on minute 2. After 6 rounds, partners will have one minute to switch EMOMs. Score is team AB calories and STOH.

Turkey Toss

CrossFit PTC – WOD

View Public Whiteboard

Turkey Toss (Time)

With a partner:

100 Med Ball Burpee-Chest pass (3m)

400m Overhead (fwd) pass partner run

100 Med Ball Partner Sit up

400m Over the shoulder pass partner run

100 back to back med ball twists (50L/R)

400m Side pass partner run

100 Over the bar/partner Wall ball

400m freestyle pass partner run

Wednesday Shred

CrossFit PTC – SHRED

View Public Whiteboard

Metcon (No Measure)

Warmup

Repeat for 10 Minutes:

250m row / 200m run / .4 mi AAB / 200 jump ropes

Then…

10 reps of dumbbell complex:

Deadlift

Bicep curl

Squat

Press

5x Fran

Every 3 minutes:

21-15-9

Jumping pull up

Thruster(LIGHT)

1 minute rest

Repeating 100m, 200m or 400m relay runs. Sub row/bike sprints as needed.

Wednesday WOD

CrossFit PTC – WOD

View Public Whiteboard

Front Squat (4x 4 front squat + 8 back squats 75% of FS max)

Complete 4 sets of 4 front squats + 8 back squats at 75% of your front squat max. Rest about 2:00 between sets.

Metcon (Time)

For time:

Run 400m

30 wall balls 20/14#

30 box jumps 24/20″

Run 400m

20 wall balls

20 box jumps

Run 400m

10 wall balls

10 box jumps