PTA THROWDOWN starts today! ( and )
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Foam Roll/Trigger/Warm-up/Mobilise/Activate
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RX'ED WOD
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1) Tabata the following:
a) Ring - Neutral hold
1 min rest
b) L-Sit
1 min rest
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Score = Sum of min hold time (i.e. lowest hold times in seconds)
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then...
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2) Complete the following Chipper for Time:
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50 TNG ...
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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RXED WOD
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1)
a) Deadlift 3-3-3-3-3 (90% 1RM across - Wk4)
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Score = Load
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b) Deadlift 1 x 10 (72,5% 1RM - wk4)
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Score = Load
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then...
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2) Met Con:
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Complete the following for 6 min:
39 Thrusters (45kg/30kg)
400 m Run
AMRAP Box Jumps (61cm/51cm)
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Score = ...
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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RX'ED WOD
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1a) OHS 3-3-3-3 (85% 1RM)
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Score = Load
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1b) 1 x 15 reps (67,5% 1RM - wk3)
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Score = Load
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then...
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2) AMRAP the following for 22 min:
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20 Chest to Bar Pull-up's
50 DU's
20 BB Facing Burpees
50 SDHP (20kg/13kg) or 500 m Row (10 ...
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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WOD
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1)
a) Deadlift 3-3-3-3-3 (80% 1RM across - Wk2)
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Score = Load
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b) Deadlift 1 x 10 (65% 1RM - wk2)
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Score = Load
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then...
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2) Met Con:
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EMOM climb the following Ladder:
Min 1:
1 BB Facing Burpees
1 C2B Pull-up's
1 Thrusters (45kg/30kg)
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Min 2:
2 BB Facing Burpees
2 C2B ...
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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RX'ED WOD
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1) Complete 2 Rnds of the following for time:
15 Muscle-up's
30 Strict Ring Dips
45 GHD Sit-up's
60 Pistols
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Score = For Time
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2) Tabata the following:
a) Neutral Hold Rings
b) L-sit parallettes
c) Front Lever (tuck hold)
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Score = Sum of min hold times
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EXTRAS WOD
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Complete ...
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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RX'ED WOD
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1) Front Squat 5-5-5-5-5 (75% 1RM across)
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Score = Load
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then...
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2) Complete 10 Rounds of:
5 m Walking Lunges (80kg/52kg)
50 DU's
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TC = 12 min
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Score = Time or TC plus 1 sec/rep missed
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EXTRAS WOD
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Complete 5 Rnds of:
RM Strict deficit HSPU (15cm/9cm)
30 sec ...
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1a) Deadlift 5-5-5-5-5 (75% 1RM across)
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Score = Load
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b) Deadlift 1 x 10 (60% 1RM)
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Score = Load
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then...
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2) AMRAP the following for 5 min:
21 Thrusters (45kg/30kg)
15 Box Jump Overs (61cm/51cm)
9 Bar Muscle-ups
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Score = Total Reps
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EXTRAS WOD:
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Airdyne/Ski-erg/Rower you choose -
5 x 90 sec ...
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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RX'ED WOD
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1) Complete 21-15-9-6-3 of:
Thrusters (45kg/30kg)
SDHP (45kg/30kg)
5 m Shuttle Run
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TC = 10 min
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Score = Time/TC plus 1 sec/rep missed
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then...
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2) Take 5 min to Work up to a heavy load on each of the following
1st 5 min - Power Snatch
2nd ...
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