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Paula Jager
8 years 9 months ago
Oly:

High Hang Power Snatch + Power Snatch @82.5-85% of 1RM Power Snatch

Every 90 seconds for 6 Rounds (9 minutes)

WOD:

AMRAP 9 minutes

8 Burpees
Paula Jager
8 years 9 months ago
A) Snatch, find heaviest 2 for the day
B) cf metcon
C) 3rds for time; 7 kB hang power snatch right, 7 left (53/35), 30 double unders
Paula Jager
8 years 9 months ago
Strength:

Back Squat 2.2.2.2.2

Heavy Double for the day

25 minute allowance

WOD:

Buy In – 400M Run

Then 4 Rounds

15 Wall Balls 20#/14#
Paula Jager
8 years 9 months ago
WOD:

12 movements (date). 49 reps each (# of victims)
WB 20/14
situps
Box jumps 24/20
Cal row
Pull ups
Burpees
K2E
DB Thrusters AHAP
Pushups
KB swings 53/35
Paula Jager
8 years 9 months ago
Skill: DB Hang Power Clean and Jerk

WOD: 5 rft

10 BB Hang Power Clean (let them choose the weight)
10 Wall Balls
10 Knee Raises or Sit Ups
Paula Jager
8 years 9 months ago

A) CF S-wod
B) cf metcon
C) 500m row for time, rest 2min, 250m row for time, rest 1 min, 100m row for time.

Paula Jager
8 years 9 months ago
Skill: Back Squat 1 rm

WOD:

10 min AMRAP
15 Burpees
200M Run
Paula Jager
8 years 10 months ago
A) CF Metcon

B) Mobilize a sore body part, and work on a weakness.
Paula Jager
8 years 10 months ago
Skill:

Tabata of Hollow Rocks

Tabata of Back Extensions

WOD:

100 Push Press 95#/65#

On the top of every minute perform 3 Pull Ups (sub 6 Ring Rows)

For Time

TGIF...
Paula Jager
8 years 10 months ago
Skill: Deadlift EMOM

10 min

3 reps @ 185/115

WOD: 5 min AMRAP

Turf sprint (down /back )

15 wall balls

Rest 3 min

5 min AMRAP

Turf sprint (down /back )

10 push ups