Thursday October 29, 2015
CrossFit PTC – WOD (No Measure) Row 500 roll legs/banded hamstrings/banded IT Band 2x 10 Banded good mornings 10 Banded side steps R &L 5
Here is what we found..
CrossFit PTC – WOD (No Measure) Row 500 roll legs/banded hamstrings/banded IT Band 2x 10 Banded good mornings 10 Banded side steps R &L 5
CrossFit PTC – WOD (No Measure) run 400m Banded bully/Scap pulls/face pulls/bent rows/roll legs 2x 30s hold ring support Leg Kicks/Straight leg, bent leg, 2
CrossFit PTC – WOD (No Measure) Dynamic warm up Junk yard dog Burgener Warm Up Snatch (2/45%, 2/55%, 2/65%, 2(2/75%) ,1/85%) Deadlift (ref) Beginners work
CrossFit PTC – WOD Run 400m then Agile 8 (No Measure) Run 400m Foam Roll — IT, Piraformis, Teardrop adductors V-Sit rollover Firehydrant (arms/back straight)
CrossFit PTC – Barbell Club Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body WeightWeigh yourself—put that in the notes!
CrossFit PTC – Barbell Club Collin (Time) 6 Rounds for time: 400m Sandbag Carry 12 Push Press, 115# 12 Box Jumps, 24″ 12 Sumo-Deadlift High-Pull,
CrossFit PTC – WOD (No Measure) Jump N Rope Warm Up (1x thru) Groiner/Down dog/pigeon pose 2x Leg kicks x 10 10 banded good mornings
CrossFit PTC – WOD (No Measure) Row 500 roll legs/banded hamstrings/banded IT Band 2x 10 Banded good mornings 10 Banded side steps R &L 10
CrossFit PTC – WOD Metcon (Time) W/U Run 400m 2x Arm Circles Leg Kicks 2 Wall Climbs 10 GHD Sit ups Skill: Rope Climbs For
CrossFit PTC – CrossFit Kids Advanced Front Squat (5-5-5 (work to heavy 5 and log it in wodify)) – Test push up Metcon (Time) 24
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