02/28/2020 – Friday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 minutes on bike or rower

3 rounds of:

5 Partial squat thoracic rotations (R/L)

10 Banded pull apart

10 Banded high pulls

10 Banded pass through

10 Banded overhead squats

30 sec air squat hold

Snatch

1 x 2 @ 60%

1 x 2 @ 65%

1 x 10 @ 70%

1 x 8 @ 75%

Masters:

1 x 2 @ 60%

1 x 2 @ 65%

1 x 8 @ 70%

1 x 6 @ 75%

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

02/27/2020 – Thursday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

5 minutes on bike or rower, then:

2 rounds :

10 Windmills (5L/5R)

10 OHS with PVC

10 Scap Pull ups

10 Tap Swing

10 V-ups

10 Figure 4’s (5L/5R)

Shoulder Press

1 x 10 @ 60%

1 x 8 @ 65%

1 x 7 @ 70%

1 x 6 @ 75%

Masters:

1 x 8 @ 60%

1 x 7 @ 65%

1 x 6 @ 70%

1 x 5 @ 75%

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

20 Alternating Pistols

50 Ft. Hand Stand Walk

Intermediate:

20 Alternating Pistol Modifications

6 Wall Walks

Scaled:

20 Air Squats

30 Sec. Hand Stand Holds

Back Squat

1 x 10 @ 60%

1 x 8 @ 65%

1 x 7 @ 70%

1 x 6 @ 75%

Masters:

1 x 8 @ 60%

1 x 7 @ 65%

1 x 6 @ 70%

1 x 5 @ 75%

02/26/2020 – Wednesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 minutes on Bike/rower, then:

2 Rounds:

10 Wall Slides

10 Tap Swings

5 Dips

5 Squats with 3 second pause at bottom.

10 Lunges with a twist

Metcon (No Measure)

EMOM10

10 Single Arm Alternating Bent Over Rows (even) (5L/5R)

10 Barbell Hip Thrust (95/65)(odd)

Rest 2 Minutes

EMOM10

6 Strict Hand Stand push Ups (even)

:30-:40 seconds DU work (odd)

Metcon (Time)

3 Rounds for time:

500 M Row (1250 Bike if substitute is needed)

21 KB Swings (53/35)

21 Sit Ups