8/17/2018 – Friday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Rounds:

25 ft. Bear Crawl

10 Hollow Rocks

25 ft. Lunge with Twist

10 Windmills

Back Squat (5 x 2)

Work up to a heavy 2 rep back squat for the day. Then do 5 sets of 2 reps all at the same weight.

Metcon (Time)

3 Rounds for time of:

15 DB Bent Over Row, 50’s/35’s

15 Abmat Sit-ups, Weighted, 50/35

15 kettlebell Swing, 50/35

100 ft. Farmer’s Carry, 50’s/35’s

For the rows & carries, men use two 50-lb. dumbbells & women use two 35-lb. dumbbells.

For the sit-ups & swings, men use one 50-lb. dumbbell or kettlebell & women use one 35-lb. dumbbell or kettlebell.

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8/16/2018 – Thursday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Rounds:

10 Tap Swings

10 Front Squat with bar

10 Push Press with bar

10 Front Rack Lunges

Clean and Jerk (1RM Clean and Jerk)

Metcon (AMRAP – Reps)

AMRAP 3

5 Toes to Bar

4 Ring Dips

3 Clean & Jerks (135/95)

*Rest 5 Minutes and Repeat for a total of 3 Rounds.

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