06/18/2018 – Granite Games WOD 2

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Rounds:

100 meter run

10 air squats

10 standing T pulls

10 light shoulder presses with dumbell or kettle bell.

Granite Games – WOD 2 – 2018 (Time)

AsRx

12MIN TIME CAP

20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Wall Ball Shots (20lb–10ft/14lb-9ft)

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Toes to Bar

Intermediate

12MIN TIME CAP

20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Wall Ball Shots (20lb–10ft/14lb-9ft)

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Hanging Knee Raises

Scaled

12MIN TIME CAP

20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Wall Ball Shots (14lb–10ft/10lb-9ft)

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Hanging Knee Raises

Romwod (https://app.romwod.com/workout/open-series-2018-18)

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06/16/2018 – Saturday WOD

CrossFit Praus – CrossFit

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Metcon (No Measure)

Angie meets Annie

50 Double Unders (both partners)

100 Pull ups

40 Double Unders(both partners)

100 pushups

30 Double Unders(both partners)

100 Partner Situps (with wall ball)

20 Double Unders (both partners)

100 Squats

10 Double Unders (both partners)

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06/15/2018 – Friday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Rounds:

100 M run

5 inchworms

10 boot strappers

Back/Front Squat Program

Back Squat Front Squat

1 x 4 @ 70% 1 x 5 @ 60%

1 x 4 @ 75% 1 x 5 @ 65%

1 x 4 @ 80% 1 x 5 @ 70%

1 x 4 @ 85% 1 x 5 @ 70%

Metcon (Time)

5 Rounds:

20 box jumps (24/20)

20 push ups

40 Mason Twist (20/14)

15 minute cap

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