Archive | April, 2014

Wednesday’s Date…

Buy In:
Wendler Strict Press

WOD:
“Danny”
30 Box Jumps (24/20)
20 Push Press (115/75)
30 Pull-ups

20 min AMRAP

Cash Out:
1000m row

Ladies, don’t forget our next Self Defense class will be May 10th!!! Special deal for mom’s and daughter’s attending together! Ask Juan for details!

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Tuesday’s WOD

Buy In:
3×5 Weighted Pull-ups and Dips

WOD:
8 1-arm snatches
16 KB Swings (53/35)
3 min AMRAP
2 min rest

10 Dips
20 Wallballs (20/14)
3 min AMRAP
2 min rest

12 Pistol Squats
24 Mason Twists (20/14)
3 min AMRAP
2 min rest

Cash Out:
50 Burpees for time

**Schedule Changes…Additions…just generally fun stuff!
Starting next week…

Endurance Classes on Tuesday and Thursday at 5:30 coached by Shane! These classes focus on improving your engine through interval training, distance running (not super far) and sprint work. These classes will also meet off site on occasion to bike, swim and trail run. Come learn the pose method of running and watch your WOD times improve!!

Olympic Lifting class will move to Tuesday and Thursday at 6:30 and will be coached by Amanda…wish you had more time to work on your clean, jerk and snatch? This class is your opportunity!

Lastly, but definitely not least, we’re adding a brand new strength class which will be coached by Candy! This class will meet Monday and Friday at 5:30 and will focus on power lifting, specialty lifts and accessory work. This is another great option for improving your workouts through strength!

Time to get after it Praus House…make sure to jump in on these classes…all are included!! Also, if you are interested in Endurance classes only we do offer a punch card for $75 for 10 classes (only applies to non-members…of course!)

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Monday’s WOD

Buy In:
Wendler Back Squat

WOD:
10 OHS (95/65)
10 Bent over Row
10 OH Lunge

10 min AMRAP

Cash Out:
20 TGU’s (40/20)

Ladies!!! Next Self Defense class will be May 10th!! Make sure to check with Juan or Amanda for details!

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Friday’s WOD

Buy In:
Wendler Back Squat

WOD:
15 OHS (95/65)
30 V-ups (20/14)
45 Box Jumps (24/20)
30 V-ups
15 OHS

Cash Out:
1000 meter row

Excellent work this week everyone!!!

For those who aren’t on Facebook…please let Shane or Amanda know if you are interested in placing a Muscle Pharm order, or if you’re a guy and want in on a Hylete shorts order.

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Thursday’s WOD

Buy In:
Clean Deadlift & Clean Pull @ 1 RM weight
Alternating minutes 5 EMOM for 10 minutes

WOD:
5 Power Cleans (165/110)
7 Front Rack Lunges
9 Floor Press

10 min AMRAP

Cash Out:
3 min max DU’s

Excellent work today on Fran!!!

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