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Paula Jager
9 years 2 months ago

Strength/Skill: (25 minutes)


Front Squat


6@70%


4@75%


2@80%


5@75%


3@80%


1@85%

Paula Jager
9 years 2 months ago

Strength/Skill: (15 minutes)


In a 15 minute running clock:


4x strict ring dip ladder


*rest 2-3 minutes between rounds


WOD: (15 minutes)


5 RFT

Paula Jager
9 years 2 months ago
A) Power Clean and Jerk (take 15 min to find your heaviest of the day)

B) CF Metcon

C) For time; 500m row, 30 ttb, 10 down / back sprints on turf (this is for time, so move accordingly)
Paula Jager
9 years 2 months ago
Warm Up: AMRAP 4 minutes
5 Tuck Jumps
100m run


Skill Work:
Distance and accuracy for overhand and underhand throw

WOD:
Partner AMRAP 10 minutes
10 bounce pass -> 7 squats (each)
Paula Jager
9 years 2 months ago
A) CF-SWOD

B) CF Metcon

C) 4 sets of max reps – Supine ring rows, Dips
Paula Jager
9 years 2 months ago

Strength/Skill: (20 minutes)


E2MOM 20 minutes


1 min max distance handstand walk


1 min rest


WOD: (7 minutes)


7 minute AMRAP


Burpees

Paula Jager
9 years 2 months ago
A) 10min EMOM, Even – 10 alt pistols, Odd – 5 strict HSPU (this isn’t a ton of volume, so try to work on correct positioning and body control)

B) CF Metcon

C) 800m run, rest, 400m run
Paula Jager
9 years 2 months ago
AMRAP 25 minutes
Partner A
3 Thrusters 95/65
3 C2B pull-ups
Partner B
3 Thrusters 95/65
3 C2B pull-ups
Partner A
6 Thrusters 95/65
6 C2B pull-ups
Partner B
6 Thrusters 95/65
6 C2B pull-ups
Etc...
Paula Jager
9 years 2 months ago
A) CF Metcon

B) Work on a gymnastics weakness
Paula Jager
9 years 2 months ago
Strength/Skill: (10 minutes)
EMOM 10 minutes
Min 1: 5 L-arm OHS
Min 2: 5 R-arm OHS
*done with a KB or DB
*stress position over difficulty, go light and focus on mobility

WOD: (20 minutes)
7 RFT
5 Power cleans 135/95