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Paula Jager
8 years 7 months ago
A) Clean (EMOM x 15) 1 @ 80% of 1RM

B) CF Metcon

C) Pull to a heavy single deadlift
Paula Jager
8 years 7 months ago
Skill: Superset of Bench and DB BO Row - 5X5

WOD: Betty
21-15-9
Hang Power Cleans
Box Dips



The Dynamic DUO! Gail and Debi, you were missed!
Paula Jager
8 years 7 months ago
Skill:  2 attempts at 250 m row time (meters counting down for exact time)

WOD: E2MOM 18 min

First 2 min: 200 m sprint

Second 2 min: Cal row 18 m/12 f

Third 2 min: 25 m broad jump
Paula Jager
8 years 7 months ago
Image
Paula Jager
8 years 7 months ago
Skill: Sprinting

50 m

EMOM for 12 min

Strength:

Back Squat 5, 5, 5, 5

Take 15 minutes to build to a heavy 5

Push Press 5 RM

Take 12 – 15 minutes to find a 5 RM
Paula Jager
8 years 7 months ago
A) CF Metcon

B) 4ds for time; 16 pistols, 8 power cleans (115/80)

C) Back Squat; 5 sets of 1 @ 95% of 1RM
Paula Jager
8 years 8 months ago
Skill/foucs: after through warm up review hs form and mods; review bean bag shuttle and have everyone warm up a little on both of them.

w/ a partner @ 1:1

AMRAP in 10 minutes
Paula Jager
8 years 8 months ago
A) CF Metcon

B) 50 burpee box jump over for time (24/20)
Paula Jager
8 years 8 months ago
Skill:  Back Squat 5 x 3 @ 80-% of 1 rm

WOD: 21-18-12-6 for time

Butterfly Sit ups

Heavy Ball Slams

Russian KB Swings 70/53
Paula Jager
8 years 8 months ago
Oly: 1 clean + 1 power clean + 1 hang power clean (you cannot let go of the bar, if you do count as a miss)

Take 15 – 18 minutes to build to your heaviest complex

WOD:

Odd minutes: 3 clean pulls*, 10 double unders