WOD – Tuesday, April 23, 2019

CrossFit PTC – WOD

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Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

A: Row 5000m (Switch every 500m)

B: AMRAP of

7 Deadlifts (135/85)

5 Hang Power Cleans

3 STOH

Rx+= (155/105)

Rx55+ & Scale = (95/65)
Rower is the pacer. Partner A will complete a 500m row as partner B completes an AMRAP of deadlifts, HPC, and S2OH. Once 500m row is complete partners switch until a total of 5k meters is completed. Partners will pick up where the other left off each round. Score is team rounds and reps.

Shred – Monday April 22, 2019

CrossFit PTC – SHRED

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Metcon (Time)

Partner WOD

400m medball run – Forward throw

40 partner wall balls (ea)

400m med ball run- lateral throw

40 Med ball sit ups (ea)

400m med ball run – throw any way

40 Medball Clean and toss (2m/6 ft)*

If you drop the med ball you have to do 5 burpees

If you can’t run you and your partner row 500

and do 60 of the in gym movements

*Medball clean through the squat and stand finish with a chest pass (throw) to a partner at least 6 ft away.

Wm RX = 14#, Men = 20#

Saturday Partner WOD

CrossFit PTC – WOD

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Metcon (3 Rounds for reps)

Partner WOD

“Three Little Pigs”

AMRAP 8:

A: Max Calorie Row

B: 20 Kettlebell Swings (53/35)

20 V-ups

Rest 2 Minutes

AMRAP 8

A: Max Calorie Bike

B: 20 Push-ups

20 Sit-ups

Rest 2 Minutes

AMRAP 8

A: Max 10m Shuttle Run

B: 20 Air Squats

20 Slam Balls (20/10)

Rx+= (70/44); Ring Push-ups; (30/20)