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WOD – Wednesday, January 3, 2018

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 400

Roll Back and Upper Shoulders

2x

10 Pull-ups or Ring Rows

10 Clapping or Dynamic Pushups

15 GHD or ABMAT Sit-ups

2 Skin the Cats

Weightlifting

EMOM 10

Min 1 = Bench Press X 8 @ 60-65% of 1 RM

Min 2 = Strict Pull-ups X 5 (Alternate Grips)

For pull-ups, alternate grips each round (overhand, chin-up, over/under L and R)

No strict pull-up? Complete 3 reps of Hold chin over bar for 1s, then take 2-3s to release to full extension

Bench Press (5X8 @ 60-65%)

Metcon

Metcon (AMRAP – Reps)

AMRAP 3

Max Calorie Row

Rest 3 Minutes

AMRAP 6

9 Burpees

6 Ring Dips

3 HSPU

Score is total reps + calories.

Cash Out

Accessory core work if there is time or on your own.

5 Minutes to complete:

40 Reverse Crunches (lay on back, knees bent, feet flat on floor -lift knees to chest)

30 Bicycle Kicks (L+R = 1)

20 Hollow Rocks

10 Clapping Pushups

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