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.
