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Paula Jager
8 years 1 month ago
Skill: Tabata MashUp x 2 (16 rounds)*

Wall Sit Hold (at or below parallel)

Plank Hold (on hands)

*class penalty every time a person comes out early (1 burpee)

WOD: For time

75 ft Bear Crawl
Paula Jager
8 years 1 month ago
A) Find today’s heaviest Snatch

B) CF Metcon

C) Ring Muscle ups: 5 sets of 4 - 7
Paula Jager
8 years 1 month ago
Strength: Front Squat

5 x 5 @70-80% of 5 rm

WOD: Francis

21-15- 9

Pull Ups (sub  bands  jumping pullups challenging ring rows)

DB Front Squats 25-30/15- 20
Paula Jager
8 years 1 month ago
A) Endurance: Row 2k

B) Metcon: 12min AMRAP

2 Rope Climb

6 db row (do not have to alternate) (35-50 / 20-30)

6 db power clean (one head touches floor)

Score: 2k row, metcon rounds + reps
Paula Jager
8 years 1 month ago
Skill: Every 2 min and 30 seconds for 8 rounds

200 m run

WOD:  Partner AMRAP 18 1:1 Broken up how you like.

30 KB Swings 35/25

30 Box Jumps 20/16 (scale up as needed)

30 Cal AAB
Paula Jager
8 years 1 month ago
Image
Paula Jager
8 years 1 month ago
Warm up:

Duck, Duck, Goose

Skill:

Rope Pulls and Foot Clamps for rope climbs

WOD:

AMRAP

3 Rope Pulls

30ft Farmers Carry

9 Burpees
Paula Jager
8 years 1 month ago
A) Strength: Back Squat; 5 RM retest

B) Metcon: AMRAP 14min

50 wallballs (20/14)

40 SDHP (95/65)

30 MB (squat) Clean (20/14)

20 S2O (95/65)

10 MB Sit ups (20/14)
Paula Jager
8 years 1 month ago
A) Back Squat; 1RM test

B) CF Metcon

C) 4 RNFT; max strict pull ups, max strict HSPU
Paula Jager
8 years 1 month ago
A) Gymnastics: 10 min EMOM

5 burpees + 5 Pull ups

B) Metcon: 10min AMRAP

10 Russian KB Swings (70/53)

5 push ups

10 box Jumps (24/20)

Target: 5+ rounds