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Saturday Partner WOD

CrossFit PTC – WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) “Rapid Fire” 25 Min AMRAP 3 Burpees Over-the-Bar 6 Deadlifts (135/85) 12

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Friday Shred

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Partner workout (switch as needed, 1 person works at a time) 20 burpees 30 calorie

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Friday WOD

CrossFit PTC – WOD View Public Whiteboard Back Rack Lunge (Work to heavy set of 20 for the day) Take 4 sets to work to

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Thursday Shred

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Every 7 minutes x 5 (if you finish, rest. If you don’t, move on!) 40/30

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Thursday WOD

CrossFit PTC – WOD View Public Whiteboard Metcon (4 Rounds for reps) 2 rounds of: 8 minute AMRAP of: Row 12/7 calories 8 toes to

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Wednesday Shred

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup (10min cap) 100m run + 25 jumping jacks between each 80’ 80’ Skips 80’

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Wednesday WOD

CrossFit PTC – WOD View Public Whiteboard Hang Clean (Work up to a 3 rep max hang SQUAT clean) Work up to heaviest set of

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Tuesday Shred

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup 800m run or 1000m row or 1.5 mile bike 50 meters of each Farmer

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Tuesday WOD

CrossFit PTC – WOD View Public Whiteboard Bench Press (Take 5 sets to work to a 5rm for the day) In between your 5 working

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Monday WOD

CrossFit PTC – WOD View Public Whiteboard Deadlift (Complete 5×5 banded deadlifts) Use about 40-50% of 1rm. Goal should be to focus on speed, and

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