PTA THROWDOWN starts today! (https://crossfitpbm.com/ptd2016-info/ and https://events.itensityonline.com/Details.php?id=50&cat=1)

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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 Power Cleans (50kg/32kg OR 40% 1RM)

45 m HS Walk

40 Shoulder to OH (50kg/32kg OR scaled load from above)

35 C2B Pull-up’s

30 Front Squats (50kg/32kg OR scaled load from above)

25 HSPU’s

20 OHS (50kg/32kg OR scaled load from above)

15 BB Facing Burpees

10 OH Lunges (not walking, step and step back) (50kg/32kg OR scaled load from above)

5 Muscle-up’s

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TC = 20 min

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Score = Time/TC plus 1 sec/rep missed  

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“LITE” WOD

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1) Tabata the following:

a) Front Bridge

1 min rest

b) Tuck-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 Power Cleans (25kg/15kg OR 40% 1RM)

45 Same side hip touches (pushup top position)

40 Shoulder to OH (25kg/15kg OR scaled load from above)

35 Pull-ups (assisted)

30 Front Squats (25kg/15kg OR scaled load from above)

25 Piked Push-up’s

20 OHS (25kg/15kg OR scaled load from above)

15 Burpees

10 OH Lunges (not walking, step and step back) (25kg/15kg OR scaled load from above)

5 Pull-ups (assisted), 5 Dips (assisted)

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TC = 20 min

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Score = Time/TC plus 1 sec/rep missed

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Foam Roll/Trigger/Warm-up/Mobilise/Activate

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Well done to Mudzunga “Mudz” on pulling 3 reps of 100kg deadlift and making it look easy.