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Paula Jager
10 years ago
In teams of 3. . .


3 RFT

200m car push

100 air squats

100 push-ups

200m car push

*two teammates push while one steers, teams may switch driver and pushers at any time
Paula Jager
10 years ago
A) CF Metcon

B) For time, rest as needed: 400m run x 1, 800m run x 1, 400m run x 1
Paula Jager
10 years ago

27-21-15-9 reps for time of:


Row (calories)
Thrusters 95/65


15.5 took everyone to the Pain Cave and BEYOND!! Great work guys! Hard work pays off!

Paula Jager
10 years ago
A) Open WOD

B) Back Squat; 75%x2, 80%x2, 85%x2, 2RM in as many attempts as you want
Paula Jager
10 years ago
Skill

12 minute running clock

30 second pillar hold (elbows)

30 second rest

30 second superman hold

30 second rest

WOD

3 rounds
Paula Jager
10 years ago
REST DAY
Paula Jager
10 years ago
Warm Up: Jog 200m Forward, Jog 200m Backward,Jog 200m Forward, Jog 200m backwards, group 400m run

Skill: Kettle Bell Swing: Practice Russian, American, and Turkish Get Ups

WOD:

5RFT of:
Paula Jager
10 years ago
Strength

E2MOM 10 minutes

1 push press + 1 push jerk + 1 split jerk @85% of 1RM push press

WOD

EMOM 24 minutes

Minute 1: 10 kettlebell swings @70/53

Minute 2: 10 box jumps @30"/24"
Paula Jager
10 years ago
A) Push Press; 70%x3, 75%x3, 80%x2, 85%x1, 1RM

B) CF Metcon

C) Clean pull @ 100%x3, 105%x3 x3 sets
Paula Jager
10 years ago
Strength

E2MOM 12 minutes

Snatch pull + hang power snatch + snatch @70%

WOD

5 RFT

200m run

10 burpees

9 minute time cap

Score: complex weight + time

Scaling