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 […]
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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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:
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:
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
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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