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Paula Jager
9 years 1 month ago
A) 6min AMRAP; 2 muscle ups, 25 double unders

B) CF Metcon

C) 7 x 200m run (not all out sprint, rest 30sec to 1 min between)
Paula Jager
9 years 1 month ago
Workout of the day - Monday, February 15, 2016

Warm Up: 400m run --> Mixed TABATA of:
Squats
Sit Ups
Tuck Jumps
Push Ups



Skill: DB Single Arm Snatch

Partner WOD:
Paula Jager
9 years 1 month ago
A) Complex; Clean + Front squat, 4 sets @ 85% of your clean

B) CF Metcon

C) Row; set rower to 30s on 30s off intervals, accumulate 1200m in as few rounds as possible.
Paula Jager
9 years 1 month ago
Angie

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

For Time

35 minute time cap
Paula Jager
9 years 1 month ago
A) CF Metcon

B) Mobilize a cranky body part.
Paula Jager
9 years 1 month ago
Skill #1:

15 minute clock

3x5 Bench Press @82-85%

Have people partner up and rotate for rest, other wise 1 ½ - 2 minutes rest between sets
Paula Jager
9 years 1 month ago
A) Complex: High hang clean + Clean and jerk; build to heaviest of the day

B) CF Metcon

C) 3 sets of 5 power cleans at 185/135 working on cycling efficiency. Rest as needed.
Paula Jager
9 years 1 month ago
Skill #1: 2x 1 minute max cals on the rower

Skill #2: Tabata of Goblet Lunges 53#/35#

WOD:

6 min AMRAP

6 T2B

12 Box Jumps

8 KB Swings 53#/35#

 

1 min Rest

 
Paula Jager
9 years 1 month ago

Workout of the day - Wednesday, February 10, 2016


 


Warm Up:


Mixed Tabata of

Paula Jager
9 years 1 month ago
REST DAY