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Paula Jager
9 years 6 months ago
A) CF S WOD

B) CF Metcon

C) Not for time; 3 sets of 10 supine ring rows, banded face pulls

https://www.youtube.com/watch?v=IndIttUTNMU
Paula Jager
9 years 6 months ago
Strength: 5 rm thruster (from the rack) 15 min to find

Metcon: For time

10 HSPU

20 Pistols

30 Chin Ups

40 Box Jumps 24/20

50 Russian Swings 70/53

40 Box Jumps 24/20

30 Chin Ups
Paula Jager
9 years 6 months ago

Teams of 3: For each, two people working at the first movement at the same time and third person does the other work. Switch out as needed.


5 min at each station


Station 1:


100 m buddy carry

Paula Jager
9 years 6 months ago
A) Clean complex; Power clean, Cluster, Thruster (heaviest of the day)

B) CF Metcon
Paula Jager
9 years 6 months ago
A) CF Metcon

B) Deadlift, heaviest single for the day.
Paula Jager
9 years 6 months ago
Skill: Snatch + OHS

Warm up then take 5 sets to find your heaviest complex

Metcon: For time

Buy in: 400 m run

5 rounds

10 Alt KB Snatch 53/35

15 American Swings 53/35

20 Goblet Squats 53/35
Paula Jager
9 years 6 months ago
A) Snatch; heaviest for the day, then drop 20# and do 2 sets of 2.

B) CF Metcon

C) 10 minute emom; 100m sprint on rower. Goal is 20sec or less ea round
Paula Jager
9 years 6 months ago
Strength: Bench Press

3 x 3 @90% of your 3RM

Rest 3 min

Then: 1 x max reps @70% of 3 rm

Metcon: EMOM for 15 min (stagger if needed)

Min 1: 1 legless rope climb (sub regular, 3 rope up downs or 10 ring rows)
Paula Jager
9 years 6 months ago
Warm Up: 3 rounds of 100m sprint, 30 second plank, 10 squats, 10 walking toe touches

Skill: Review Deadlift


WOD:
12-9-6-3
Deadlifts
Burpees

2 Rounds

GAME!!
Paula Jager
9 years 6 months ago
Strength: Deadlift

14 min E2MOM 2 reps @ 78-80% (if you did last week’s DL add 5-10 lbs onto the heaviest) Do

not go above recommended weight

Metcon: 12-9-6-3 For time