Archive | February, 2014

Friday’s Open Wod

Buy In:

2 OHS OTM for 10min

 

WOD:

14.1

30 Double Unders

15 Snatches (75/55)

10min AMRAP

 

Cash Out:

3 x 10

GHD Sit-ups

Back Extensions

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Thursday’s WOD

Buy In:
5×5 Front Squat E3M 5 Rounds

WOD:
1 Clean & Jerk
OTM for 20 min
(work to heavy/1RM)

Cash Out:
Tabata Push-ups

Announcements:
The Open is HERE!!! Live showing of the 14.1 Announcement at the Praus House on the big wall at 8pm, then stick around to mess with some of the movements/weights

Friday Night Lights…Open 2014 will kick off Friday night at 6:30 (thus no regular 6:30 class on Friday’s until April) If you are not signed up for the Open but plan to…do it now please so we can get heats set!! People are welcome to come and watch, cheer you on, but if you bring munchkins please make sure someone is there to watch them, we have to make sure they stay out of the way of the athletes for everyone’s safety! If you have a week you are unable to make Friday night, please let us know (through text or FB message…not through commenting on a status) so we can get you in during Sunday’s make-up slot. Also, if you need to go in a later heat on Friday’s due to work etc. please let us know ASAP.

Foundations…We would typically be launching our next Foundations class this coming Tuesday, but with the Open may not run it during the typical 7:30 slot. Please let us know ASAP if you are planning to jump in on this round, or know someone who is. Thanks so much!!

Do Work Praus House…it’s Game Time!

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Wednesday’s WOD

Buy In:
5×5 Strict Press E3M 5 Rounds

WOD:
5 Thrusters (95/65)
10 Hollow Rocks
15 DU’s

10 min AMRAP

Cash Out:
50 Ball Slams (30/20)

Don’t forget…Thursday night at 8 we’ll be putting the 14.1 Open announcement up on the wall. Come hang out with everyone and see what’s in store for us in the first week!

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Tuesday’s WOD

Buy In:
5×5 Back Squats E3M 5 Rounds

WOD:
Against a 10 min running clock:

Complete 20 power snatches (95/65)

then AMRAP in the time remaining:
15 Bent over rows
15 Mason Twists (L+R=1)
15 Wallball Shots
15 Knees to Elbows
15 Kettlebell Swings

Cash Out:
Goat Work…pick anything you need to work on for the remainder of class, that thing that makes you cringe when it hits the board :)

Way to come out in full force today (Monday) Praus House…what a blast!!

 

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Monday’s WOD

Buy In:
5×5 Deadlift

WOD:
21-15-9
Deadlifts (225/155)
Chest to Bar Pull-ups

Cash Out:
3×1 min Handstand Holds

Plan. Simple. Bring your grip.

Only a few more days before The Open…get signed up now!

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