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Paula Jager
7 years 10 months ago
Skill:

EMOM x 16

Min 1: 6 one arm DB Bench Press (right)

Min 2: 10 Ring Rows

Min 3: 6 one arm DB Bench Press (left)
Paula Jager
7 years 10 months ago
A) Strength:

Back Squat; 2 sets of 8 @ 65%, then 3 sets of 3 @ 75% (add 2.5-5# from last week)

B) Metcon:

10min AMRAP - partner 1:1 teams of 2 alternate full rounds:
Paula Jager
7 years 10 months ago
Deadlift

2-2-2-2-2-2

Score is heaviest 2
Paula Jager
7 years 10 months ago


  1. CF S-WOD, but bar muscle ups. 3 to 5 per round x 7rds




  2. CF Metcon




  3. 750m row for time



Paula Jager
7 years 10 months ago
A) Gymnastics; strict pull ups

E90sec x 7 rds; 3 to 5 strict pull ups.

Scale to rogue bars or supine ring rows

B) Metcon:

AMRAP 5
Image
Paula Jager
7 years 10 months ago
Image
Paula Jager
7 years 10 months ago


  1. Clean and jerk; 8 singles at 82% plus 5#




  2. CF Metcon

Paula Jager
7 years 10 months ago
Skill:

EMOM x 9

Min 1: :30 Side Pillar Hold Right

Min 2: :30 Side Pillar Hold Left

Min 3: 12 Russian Twist 45/25

 

WOD:
Paula Jager
7 years 10 months ago
A)    Strength:

Strict Press; 2 sets of 8 @ 65%, then 3 sets of 3 @ 75% (add 2.5-5# from last week)

B)  Metcon:

5 rft
Paula Jager
7 years 10 months ago
A) Metcon: Teams of 2, 1:1 20min AMRAP
50 mb slams
400m team run (tethered by jump rope)
50mb get ups
400m run
50yd mb overhead lunge
Score: time