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Author: Paula Jager

GPP-Slow Down 04/22

By: Paula Jager 0

Strength E3:00MOM for 12 min Bench Press 4x10 first set normal, other 3 sets, a 3 sec lowering phase Rest 2 min E2:15MOM for 9 min DB row 4x10 ea side first set normal, other 3 sets, a 3 sec lowering phase WOD AMRAP in 12 min Row 500 m…
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2021 04 21

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GPP-Assault w/ a Deadly Weapon 04/21

By: Paula Jager 0

Oly Snatch Tech/Drills – 20 minutes WOD Death Race 5 RFT 15/10 cals AAB 10 burpees Cash Out 50 evil wheels 50 American KB swings 50/35 divvy up anyway you choose
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2021 04 20

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GPP-Never Skip Leg Day 04/20

By: Paula Jager 0

Strength E3:00MOM Front Squats 4x8@78-80% E2:15MOM DB Press 4x8 WOD 4 RFT Run 200 m 12 power cleans 135/95RX 155/105 RX+ 12 V ups Cap 13 min
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2021 04 19

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GPP- Franish 04/19

By: Paula Jager 0

Strength E3MOM for 12 min Deadlift 4x6 @83-86% Rest 2 mins E2:15 for 8 min DB bicep curl 4x8 WOD Every 3 min on the min 15 thrusters 95/65 15 pull-ups Continue until unable to make cap time  
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2021 04 18

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GPP-David’s Choice

By: Paula Jager 0

WOD In Teams of 2 12 Minute AMRAP 30 Wallballs (20/14) 30 Russian KB Swings (70/53) 4:00 Rest 12 Minute AMRAP 20 Cal. Row or 14 Cal. Bike 20 S2OH (95/65)
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2021 04 17

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GPP-Quick feet 04/16

By: Paula Jager 0

Strength E3:00MOM for 12 min BB BO row 4x8@75-80% Rest 2 min E2:15MOM for 9 min Weighted bar dips 4x8 WOD Sprints 10x10 at RPE 8 (Walk back is rest)
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2021 04 15

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GPP-Sit and Think 04/15

By: Paula Jager 0

Strength E3:30MOM for 14 min Back Squat 4x8 @78-80% Rest 2 min E2:15MOM for 9 min Strict Press 4x8@78-80% WOD AMRAP in 20 min 15 cal row 15 box jump 24”/20” 15 power clean 115/75
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2021 04 14

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GPP-Power through 04/14

By: Paula Jager 0

Strength  E3:00MOM for 12 min Bench press 4x8@78-80% Rest 2 min E2:15MOM for 9 min DB row 4x8 WOD Run 800 m 50 dips 50 sit-ups Run 800 m Cap:  15 min
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2021 04 13

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GPP-Core and Breath Control 04/13

By: Paula Jager 0

WOD EMOM for 5 min 25 yd plate push 45/25 (goal is sub :15s) Rest 3 mins HOLD IT! 3 rounds of :30 dh hold, :30s rest 1 min transition 3 rounds of :30 s right side plank hold (straight arm not forearm), :30 s left side plank hold, :30s…
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2021 04 12

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GPP-Power Cleans Kill 04/12

By: Paula Jager 0

Strength E3MOM for 12 min Front squat 4x10@73-75% Rest 2 mins E2:15 for 8 min DB press 4x10 WOD Death by power clean 155/105 Rx*, RX+185/125
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2021 04 11

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