09/19/2018 – Wednesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 rounds:

5 Wall Walks

10 Glute Bridges (arms raise overhead in extension, thumbs to ground)

5 Broad Jumps

10 Boot strappers with 3 sec hold at the bottom. Use elbows to push knees out and open up hips.

5 dips

Hand Stand Holds (3 x 1 minute)

Cash Out

3 x 10 GHD Sit ups and GHD Back Extentions

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

09/18/2018 – Tuesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

12 Minutes of:

10 Pass Throughs

100 Ft. Overhead single arm Kettlebell carry (50 Ft. Right, 50 Ft. left)

50 Ft. high knees

10 seated dumbell presses (5 each side)

10 single arm snatch high pulls

10 Hollow Rock lift holds (one full breath)

Kettlebell Snatch (30 – 1 armed snatches (53/35) each arm)

Metcon (Time)

WOD:

21 – 15 – 9

OHS (135/95)

T2B

Cash Out

3 x 10 Unbroken Wall balls (30/20)

* Goal is to do a heavy wall ball, if you on standard use a 6 – this time use a 10, ect…

09/17/2016 – Monday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Rounds:

10 Air Squats with a 3 second pause

10 Spiderman Lunges

10 Windmills

Box Squats (5 x 2 @ 85-95%)

We will be back squatting to a box that is below parallel. Partner with someone so you have a spotter, no bailing!!
If you are unable to hit these percentages, make sure you are using a challenging weight for two reps for today.

Metcon (AMRAP – Reps)

WOD:

00:00 – 2:00

Max Reps of Front Squats (135/95)

2:01 – 3:59

Rest

4:00 – 10:00

AMRAP of

6 Power Cleans (135/95)

6 Burpees
Add reps from front squat portion to the total number of reps from the AMRAP to have one total number of reps.

Cash Out

1000 M row