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Paula Jager
7 years 10 months ago
A) CF Metcon
B) Deadlift; build up to a heavy single for the day
Paula Jager
7 years 10 months ago
A) Metcon:

AMRAP 20 - Teams of 2

Partner 1:
400m Run

Partner 2:
AMRAP
2 Rope Climbs
8 HSPU
12 KB Swings 53/35
Paula Jager
7 years 10 months ago


  1. CF S-WOD




  2. Tabata ghd sit ups




  3. Tabata strict chest to bar pull ups



Paula Jager
7 years 10 months ago
WOD:

Every 3 minutes for 15 minutes (5 rounds)

100m run

DB Hang Power Clean (10-8-6-4-2)

Rest 3 minutes
Paula Jager
7 years 10 months ago
A) Oly:

30 min EMOM

1 power Snatch

1 overhead squat

Load should be around 65 to 75% of 1rm power Snatch. Ideally, pick a load and stick with it.
Paula Jager
7 years 10 months ago
Skill:

Kip Review

WOD:

4 rounds for time

20 Knee Raises

10 Single Arm DB/KB Thrusters 30-35/20-25
Paula Jager
7 years 10 months ago
Rest Day!
Paula Jager
7 years 10 months ago
A) Endurance:

1K ROW + 25 burpees

B) Metcon:

12min EMOM

50m (25 down 25 back) Shuttle sprint
Paula Jager
7 years 10 months ago


  1. CF S-WOD




  2. CF Metcon




  3. 10 min E2MOM; 2 Rope Climbs + 6  Alt Pistols

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)