WOD – Thursday, April 18, 2019

CrossFit PTC – WOD

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Weightlifting

Complete 4 Rounds of the Curcuit

10 DB Hammer Curls Each Arm (AHAP)

25 Sit-ups

10 DB OH Tricep Extensions Each Arm (AHAP)

25 GHD Hip Extensions (sub weighted good mornings)

https://www.youtube.com/watch?v=jTQWYdWLvys

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

Ascending ladder of:

2 Deadlifts (155/105)

2 Burpee Box Jumps (24/20)

4 Deadlifts

4 Burpee Box Jumps

6 Deadlifts

6 Burpee Box Jumps….etc.

Increase by 2 reps each round.

Rx+= (225/155)

Rx55+ & Scale = (135/85)
Choose a weight that will allow unbroken deadlifts to at least the round of 10. Rx+ options should be only for those that deadlift over #385 for men and #275 for women.

Shred – Thursday April 18, 2019

CrossFit PTC – SHRED

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Gymnastics

12 Min EMOM

A: 40s Bird Dog Plank

B: 40s Side Plank

C: 40s Side Plank

Spider Annie (Time)

50 Double Unders

5 Wall climbs

40 Double unders

4 Wall climbs

30 Double under

3 Wall climbs

20 Double under

2 Wall Climbs

10 Double unders

1 Wall Climb

Chest must touch the wall on the wall climbs

2k Row (Time)

Max Effort 2k Row

Shred- Wednesday April 17, 2019

CrossFit PTC – SHRED

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Weightlifting

Metcon (No Measure)

EMOM 10

Warm up practice Goblet Squat

A: 10 Dumb bell Goblet Squats as heavy as possible

B: Core plank 40s

Metcon

Metcon (4 Rounds for reps)

Tabata flutter

Tabata intervals of:

Bike (calories)

Rest 1 min

Prisoner Lunges 25/15#

Rest 1 min

Sit up

Rest 1 min

Flutter Kick

Shred- Tuesday 16 April, 2019

CrossFit PTC – SHRED

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Metcon (12 Rounds for reps)

Partner WOD

I GO/UGO

2 x Thru

2 Min each station (no break)

1: 40m Sled Push (empty sled 20 down/20 back)

2: 40M Sled pull (Backwards 50# on sled)

3: 40m Farmers Carry (50/35)

4: Jumping Lunges

5: Russian Kettle Bell swings (53/35)

6: Battle Ropes (Big sine waves)

For Sled push, pull, and Farmers Carry- Alternate each 40m