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Paula Jager
8 years 4 months ago
WOD: AMRAP 20

Team of 3

300m row

Max Pushups

Max Box Jumps

One team member will row and set the pace. Once they have completed a 300m row, partners
Paula Jager
8 years 5 months ago
A) CF Metcon

B) Work on a Gymnastics weakness.
Paula Jager
8 years 5 months ago
Workout of the day - February 16th, 2017

Boomshakalaka

Warm Up:


:30 Jump Rope
10 Squats
10 Situps
:30 Jump Rope
5 Squats
5 Situps
:30 Jump Rope

Skill:
Hollow Holds
Paula Jager
8 years 5 months ago
S:
Rope climb practice

WOD:
Team of 2
50 cal row or Ride
40 Russ. KB Swing 53/35
20 box jump 24/20
10 Rope climbs
20 Toes to bar
Paula Jager
8 years 5 months ago
Image
Paula Jager
8 years 5 months ago
SKILL: Front Squat

E3MOM x 5 rounds (15 min)

5 reps @ 75-80%

WOD: 4 RFT

9 Lateral Burpees over the bar

7 Thrusters (95/65)

5 Ring Muscle Ups (5 Pullups + 5 Ring Dips/Pushups)
Paula Jager
8 years 5 months ago
A) Back Squat; build up to 2 sets x 1 rep @ 92.5%, then max reps @ 80%

B) CF Metcon

C) 3rds not for time; max reps hollow rock, 10 kb snatch ea/ arm (53/35)
Paula Jager
8 years 5 months ago
STRENGTH: Bench Press

15-20 Minutes to find a Heavy 4

WOD: 5 Rounds For Time

12 Push Press (115/75)

10 T2B

8 Ball Slams (AHAP)

Score is heavy 4 Bench/time

 
Paula Jager
8 years 5 months ago
S:
WOD:

Kipping practice. 
Pull-up, knee raises, toes to bar
Spend 20-25 minutes on this

WOD:
For Time 
15 burpees
Paula Jager
8 years 5 months ago

REST DAY