New Year’s Eve WOD

CrossFit PTC – WOD

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Metcon (AMRAP – Rounds and Reps)

With a partner:

From 0-12:

2,020 meter row Cash in

*split with your partner however. If you finish before 12, you get to rest.

from 12:00-32:00

20 minute AMRAP with partner of:

19 hand release push ups

19 deadlifts 155/105#

19 burpees

19 lateral hops over the bar

Partner 1 runs a 400m while Partner 2 completes AMRAP of the reps. Pick up where your partner left off when you return from the run. Score is total rounds and reps of the “stuff.”

Rest 2:00

From 34:00 – 46:00

Row 2,020 meter cash out

Masters 55+RX = 135/85#, steps over bar okay.

Tuesday Shred

CrossFit PTC – SHRED

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Metcon (No Measure)

Warmup

8 Minutes:

10 Figure 4 squat

10 Heel to butt

10 Single leg ground touch

5 Slow burpees

100m run / 125m row / 200 jump ropes

Workout #1

6 minute bike with stretchy band around quads

Workout #2

P1 static hold (Plank, Wall sit, OH hold, 6″ ab hold)

P2 (Full round before switching)

10 of each

KB swing

Bodybuilder burpee

Side box step over

Sit up

Squat

Push up

Monday WOD

CrossFit PTC – WOD

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Paused Back Squat (7×3 pause back squat)

3 sec pause at bottom
Work up to a heavy set of 3 pause back squat, with a 3 second pause in the bottom of the squat. Do not bounce out of the bottom. Squeeze your glutes and explode.

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Run two heats if needed for a big class. Use a weight on thrusters that allows for them to be close to unbroken. INTENSITY is the goal here. 3-8 minutes should be the time frame.

Monday Shred

CrossFit PTC – SHRED

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Metcon (AMRAP – Reps)

Try to get as many points as possible!

1 Point:

200m Run

500m Row

25 Thrusters 20/15

150 Jump Ropes

2 Points:

20 Tire flips

50 KB Swings 50/35

50 Ab mat sit ups

30 ball slams 30/20

30 Wall Balls

30 Box Jumps

3Points:

40 Jumping Pull Ups

30 Cal AAB

35 Cal ROW

30 toes to bar

4 Points:

20 Devils press 35/20

100m Sled Pull

40 GHD Sit ups

10 Dball over shoulder

5 Points:

5 Rope Climbs

10 Bar Muscle Ups

15 Wall Walks

Saturday Partner WOD

CrossFit PTC – WOD

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Metcon (3 Rounds for reps)

“Three Wise Men”

Partner WOD

8 Min Stations, 2 Minutes Rest Between:

A: Row 250/200

B: Max Wall Balls (20/14)

A: 50 Battle Ropes (L+R=1)

B: Max Sit-ups

A: 15 X 10m Sprints

B: Max Burpees

Rx+= GHD Sit-ups

Working at the same time, Partner 1 will complete movement A while Partner 2 completes max reps of movement B. Score is team reps of movement B.