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Saturday Partner WOD

CrossFit PTC – WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) “Hey 19” Partner WOD AMRAP 19 19 Cleans (95/65) 19 Over-the Box

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Friday WOD

CrossFit PTC – WOD View Public Whiteboard Metcon (No Measure) 5 rounds for quality and load of: – 8 Single leg KB RDL each leg

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Friday Shred

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) 3 rounds 80’ Grapevines 80’ Buttkickers 80’ High Knees 80’ Skips 40’ Inch worm 40’

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Thursday WOD

CrossFit PTC – WOD View Public Whiteboard Bench Press (Work to heavy set of 5 bench press) Complete 5 sets of: – 5 bench press

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Thursday Shred

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup 2 Rounds 200m Run 2 Pull ups 4 Push ups 6 Squats 8 Crunches

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Wednesday WOD

CrossFit PTC – WOD View Public Whiteboard Back Squat (5×5 back squat at 65-70%) Complete 5×5 pause back squat at 65-70%. *3 second pause After

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Wednesday Shred

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup 800m Run Pull heel to butt + calf raise Pull knee to chest +

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Tuesday WOD

CrossFit PTC – WOD View Public Whiteboard Power Clean + Hang Squat Clean + Power Jerk (Work to heavy set of 1 for the day)

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Tuesday Shred

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup 10 Minutes: 200m jog 5 Scap push ups 5 Scap pull ups 10 Kb

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Monday WOD

CrossFit PTC – WOD View Public Whiteboard Metcon (Time) For time, partitioning anyhow: Row 2000/1800 meters 50 pull ups 100 push ups 150 air squats

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