Tuesday WOD

CrossFit PTC – WOD

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Metcon (No Measure)

5 sets of:

– 10-15 floor press

– 10-15 dumbbell curls

– 10-15 bench dips

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP of:

10 Kb swings

20 double unders (40 single unders or 25 jumping jacks)

30 bicycles (L+R=2)

Monday WOD

CrossFit PTC – WOD

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Metcon (No Measure)

5 sets of:

-10-15 goblet squats

– 30 second side plank each side

– 10 box jumps or explosive vertical jumps

Metcon (AMRAP – Rounds and Reps)

4:00 on, 1:00 off of for 3 rounds:

10 single arm thrusters (5 each side)

20 lateral hops

10 alternating dumbbell snatches

20 lateral hops

*Pick up where you leave off each round

Friday WOD

CrossFit PTC – WOD

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Metcon (6 Rounds for reps)

Tabata :20 on :10 off for 8 sets of:

Rest 1:00 between movements

– Floor press

– dumbbell/KB snatches

– mountain climbers

– hand release push ups

– reverse crunches

– push press

Thursday WOD

CrossFit PTC – WOD

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Metcon (AMRAP – Reps)

For quality and reps of:

5 rounds of:

:40 jumping lunges

:20 rest

:40 jumping jacks

:20 rest

:40 deadlifts (light weight, KB or DB okay)

:20 rest

Metcon (No Measure)

2 rounds for quality of:

1:00 plank hold

40 Russian twists

1:00 hollow hold

40 Russian twists

:30 side plank hold each side

40 Russian twists

Wednesday WOD

CrossFit PTC – WOD

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Metcon (3 Rounds for reps)

From 0-7:00

Run 800m + max effort toes to bar or lying leg raises in remaining time

Rest From 7:00-10:00

From 10:00-20:00

10 Minute AMRAP of:

5 burpees

10 Kb swings

20 double unders or 40 single unders or 25 jumping jacks

Rest from 20:00-23:00

From 23:00-30:00

Run 800m + max effort toes to bar or lying leg raises in remaining time