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Paula Jager
8 years 10 months ago
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Paula Jager
8 years 10 months ago
Skill:  Strict Press 1 rm (take 20-25 min)

WOD:  9 AMRAP

8 DB Shoulder to Overhead  50% of today’s 1rm split in half (i.e. 100 SP 1rm, 25 lb in each hand)

8 DB Bent Over Row (same weight)

8 DB Front Rack Squats (same weight)
Paula Jager
8 years 10 months ago
A) Back Squat; 4 sets of 2 @ (90% of 1RM)

B) 10min AMRAP

4 hang power clean (135/95)

6 front rack lunges (alternating)

8 Toes to bar
Paula Jager
8 years 10 months ago
Patrick Daniel Tillman (11/6/76 – 4/22/04) was a professional football player who left the NFL

and enlisted in the United States Army in May 2002. He joined the Army Rangers and served
Paula Jager
8 years 10 months ago
A) CF Metcon “or”

B) Alternate wod:

Masters 2016 regionals qualifier Event 1

21-15- 9 Row for Calories / Thrusters (95/65)

Rest 10min then:

Masters Event 3

15min AMRAP
Paula Jager
8 years 10 months ago
Oly: 1 Power Clean + 1 Hang Power Clean

Take 15 – 18 min to build to your heaviest complex

WOD:

6 RKBS 70#/53#

6 push press 155#/105

6 lateral bar over burpees

Complete 3 cycles of AMRAP in 4 minutes
Paula Jager
8 years 10 months ago
Skill: Deadlift 5X2 @ 65-75%

WOD: 20 min AMRAP Partner WOD 1:1 Each Partner does a full round

3 Rope Up/Downs+Knee Raises

6 SDHP 70/53

12 Cal Row

Congratulations to Jess W. on her first rope climb! 

Paula Jager
8 years 10 months ago
A) Complex; (Clean, Hang Clean, Jerk). Find heaviest of the day.

B) CF Metcon

C) 20 Ring Muscle ups for time
Paula Jager
8 years 10 months ago
Skill: Get Up Sit Ups & Turkish Get Ups

Spend 15 – 20 minutes…

working first on the Get Up Sit Up https://vimeo.com/3268306 as an assistance drill and then
Paula Jager
8 years 10 months ago



Workout of the day - Wednesday, May 4, 2016

Warm Up:
400 M Jog then 2 Rounds of
5 Squats --> Crab Walk
5 Push Ups --> Walking Lunges
5 KB Swings --> Bear Crawl