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Paula Jager
9 years 1 month ago
Skill: Bench 1 rm or 5 rm

WOD:

WOD: 10 RFT

100 m run

10 DL 135/95

Score: Bench weight/time
Paula Jager
9 years 1 month ago
Silvers 6/1

Skill: 10 min of sit ups* 30 sec on/30 sec off of sit ups
*modify as needed


WOD: Fight Gone Glad
90 second stations of:
Wall Balls
KB SDHP
Box Jumps (sub step ups)
Row for calories
Rest
Paula Jager
9 years 1 month ago
A) Power snatch + hang power snatch; find heaviest for the day

B) CF Metcon

C) 3rds not for time; 20 ghd sit ups, 30’ hs walk
Paula Jager
9 years 1 month ago

Strength/Skill:


2 Push Press + 2 Push Jerk


E2MOM 10 minutes


Set 1: 65%


Set 2: 75%


Set 3: 80%


Set 4: 85%

Paula Jager
9 years 1 month ago
A) 10min EMOM; Power Clean + push jerk + split jerk (start at 65-70% of your power clean 1rm, and add 5 to 10# round)

B) CF Metcon
Paula Jager
9 years 1 month ago

WOD


“Murph”


For time


1 mile Run


100 Pull-Ups


200 Push-Ups


300 Air Squats


1 Mile run

Paula Jager
9 years 1 month ago



Group class WOD

“Murph”

For time


1 mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 Mile run

Scaling:
Paula Jager
9 years 1 month ago
15 min AMRAP with a partner:

1 Deadlift 315/225

2 Rope Climbs

4 Burpee Box Jump-Overs 30/24

8 Pistols (alt.)

Scaling:

1 Rope Climb -->3 C2B/5 Pull-Ups/7 Ring Rows
Paula Jager
9 years 1 month ago
A) CF Metcon

B) 3 rounds NFT; max deadbug hold, max nose to wall hs hold, max flexed arm hang (chin up grip, chin over bar hold)
Paula Jager
9 years 1 month ago
Strength/Skill:

Death by HSPU

Workout begins with Strict HSPU

EMOM increase work load by 1 rep until failure

Rest 1 minute

Continue using kipping HSPU until failure

Scaling: