Blog

BLOG

Paula Jager
7 years 6 months ago
Skill: 15 mins to find 2RM Single Arm Seated DB Strict Press

Rest 2 min

One set of max reps per side @ 70%

WOD: 8 min Ladder

4(+4) Situps

4(+4) Ball Slams AHAP
Paula Jager
7 years 6 months ago
Strength: E2MOM for 12 min

2 Full Snatches (not TNG)

Start at 60-65% of 1rm. May increase each round w/ good form

WOD: AMRAP 15

25 Wall Ball Shots 20/14

10 HSPU
Paula Jager
7 years 6 months ago
A) CF S-WOD

B) CF Metcon

C) E2MOM x 12min (6rds); first 3rds, 1 unbroken set max pull ups, second 3rds, 1 unbroken set max chest to bar pull ups
Paula Jager
7 years 6 months ago
WOD: Partner Daniel

For time

100 pull ups (sub – jumping or ring rows)

400 m run (together)

42 thrusters 95/65

800 m run (together)

42 thrusters 95/65
Paula Jager
7 years 6 months ago
A) CF Metcon

B) Work on an gymnastics based weakness
Paula Jager
7 years 6 months ago
Congratulations to our July AOM: Mais and Rebecca!
Paula Jager
7 years 6 months ago
Skill: Front Squat (in 15-20 min find 3 rm)

3-3- 3-3

WOD: Every 2 min and 30 seconds for 3 rounds (25 min)

1: 15 OH Plate step ups 45/25 24/20

2: 25/18 cal AAB

3: 30/20 cal row
Paula Jager
7 years 6 months ago
A) Back Squat 4 sets of 5 @75% + 5#s from last week.

B) CF Metcon

C) Muscle ups; pick a repeatable # between 1 and 4; EMOM x 10min
Paula Jager
7 years 6 months ago
Skill: Every :90 for 10 rounds, alternate movements

1) 10 DB Bench Press AHAP

2) 10 Pendlay Rows *Choose Load* Focus should be on quality of movement than weight

WOD: 5 Rounds For Time
Paula Jager
7 years 6 months ago
REST DAY!