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Paula Jager
9 years 5 months ago
Skill: Back Squat 2.2.2.2

Warm up light, first set of 2 should already be relatively heavy ~70% of 1RM

WOD:

5-4-3-2-1 Ring Muscle Ups

10-15-20-25-30 Wall Balls 20#/14#

For Time
Paula Jager
9 years 5 months ago
A) 1RM Clean

B) CF Metcon

C) Seated box jump (30/24); 3 sets of 5, hold a weight to add difficulty. Start seated with legs at a 90 degree angle, aggressively drive up and jump onto the box in one motion.)
Paula Jager
9 years 5 months ago
Skill:

Every 90 Seconds for 5 sets (7.5 mins)

2 Swing Out Hang High Pull + 1 Swing Out Hang Snatch @55-60% of 1RM Snatch

Wait for the bar to make contact with the body before initiating the extension
Paula Jager
9 years 5 months ago
Warm Up: Freeze Tag!

Skill: 4x 100m sprints
1 minute rest between sprints

WOD:
20 KB Swings
20 Sit Ups
20 Jump Ropes
4 RFT

GAME!!
Paula Jager
9 years 5 months ago
Skill: 400m Sprint – 1 attempt for the leaderboard

(mark from the dumpster to the end of the road towards the box)

Sub 500m row if rain. Dammit.

WOD:

25 American KB Swings 53#/35#

25 Sit-Ups
Paula Jager
9 years 5 months ago

REST

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Paula Jager
9 years 5 months ago
A) 10 minute EMOM; 50m shuttle sprint (start lying chest down on the ground, at the start of the round pop up, run 25m, touch the ground and sprint back)

B) CF Metcon
Paula Jager
9 years 5 months ago
Skill: Push Jerk 2.2.2.2

Warm up light, first set of 2 should already be relatively heavy ~70% of 1RM

WOD:

3-6-9-12-15 etc. Toes to Bar

3 Clusters after each round 135#/95#

12 min AMRAP
Paula Jager
9 years 5 months ago
Warm Up: 3 rounds of 200m run, 10 squats, 10 sit-ups, 10 burpees

Skill: Tabata of Planks on hands


WOD:
5 Pull-Ups
10 Push Ups
15 Squats

10 minute AMRAP

GAME!!

Paula Jager
9 years 5 months ago
A) Snatch; 6 sets of 2 @ 70 – 75% (reset before each rep, no touch and go) lightweight, move quickly.

B) CF Metcon

C) Front Squat; build to today’s heaviest single