05/24/2018 – Thursday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

4 rounds:

5 PVC Pipe head through shoulders (each shoulder)

5 ring rows

5 push ups

10 air squats with a pause

Floor Press

De-load week!! All numbers are based on 90% of your 1RM.

1 x 5 @ 40%

1 x 5 @ 50%

1 x 5 @ 60%

Metcon (Time)

Tire Flip Team WOD (Time)

25 minute time cap

Score will be time, add 10 seconds for each flip not completed.

Teams of 2 or 3 depending on ability and tire weight.

50 Reps:

*Flip Tire – flip in a team or alternate

*after each flip jump in and out of the tire

*then all team members do 3 push ups, hands on tire.

p.s. every 5 minutes the teams do a heavy farmer carry 100 ft. (split 100 ft. however you need to through your team).

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5/23/2018 – Wednesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

2 Rounds

with a PVC:

10 Hang Snatch

10 Behind the Neck Press

10 Overhead Squats

3 Rounds Increase with a bar /weight

10 Snatch deadlifts

10 Hang Snatch

10 Behind the neck press

10 Overhead squat

Snatch (EMOM 20)

Work up to a heavy weight for today. If they feel good, go for a 1RM

Metcon (No Measure)

100 Meter Sprints 10 – EMOM

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