09/11/2019 – Wednesday’s WOD

CrossFit Praus – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3 Rounds:

Tabata – 20 seconds on – 10 seconds to move to the next movement.

Bottom half burpee

Mountain climbers

Jump Squats

Half moons

alternating foot taps on the ball.

9/11 Tribute Wod (Time)

2001 Meter Row/Run (1.25 Miles)

11 Box Jumps (30/24)

11 Thrusters (125#/85#)

11 Burpee Chest to Bar Pull Ups

11 Power Cleans (175#/120#)

11 HSPU’s

11 Kettlebell Swings (53#/35#)

11 Toes to Bar

11 Deadlifts (170#/120#)

11 Push Jerks (110#/75#)

2001 Meter Row/Run (1.25 Miles)

09/10/2019 – Tuesday’s WOD

CrossFit Praus – CrossFit

View Public Whiteboard

Warm-up (No Measure)

200m Jog

Into

3 rounds

8 KB Suitcase Deadlifts (R/L)

8 KB Waiter’s Squat (R/L)

8 Single KB Shoulder Press (R/L)

50″ Overhead Bottoms Up KB Walk (L/R)

5 Inch Worms

10 Tap Swings

Lateral Handstand Wall Walk (3 down and backs)

Face facing the wall, walk down the west wall leading with your right side, rest and return leading with your left side.

Metcon (Time)

5 Rounds, On the 5:00

5 Dumbbell Hang Clean and Jerk, Left Arm 50/35 lbs

5 Dumbbell Hang Clean and Jerk, Right Arm 50/35 lbs

10 Alternating Dumbbell Power Snatches 50/35 lbs

10 Chest to Bar Pull-ups

15/12 Calorie Assault Bike

Score is your slowest round