Blog

BLOG

Paula Jager
10 years 10 months ago
Warm Up: 10 squats, 10 leap frogs, 10 lunges, 15-second handstand hold against wall

Skill: pull ups and toes to bar

WOD: 12:00 AMRAP of:
8 push press
12 toes-to-bar
16 side hurdles
Buy Out: rope climbs
Paula Jager
10 years 10 months ago
. . .  Competition Open Prep Wod or Exploring the Neighborhood
Paula Jager
10 years 10 months ago
Warm up: 400 m row/run; mobility; w/ a purple/red/blue band. . . 10 push ups, biceps curls, triceps ext, pull aparts, dislocates, shoulder retr, 10 face pulls

Mobility: foam roll/lax ball (lats, posterior chain)
Paula Jager
10 years 10 months ago
Warm up:  400 m run/row; 15 squats, 10 db hang power snatches (5 ea), 5 chin ups

Skill Focus: TGU focus is on form/technique

Back squat:  Warm up and build to 80% and then. . .
2 back squats EMOM for 10 min @80% of 1RM back sq
Paula Jager
10 years 10 months ago
Warm Up: follow the leader- each CF Kid will each have a chance to be the leader

Skill: HSPU

WOD: Last Man Standing
1st minute: 1 burpee, 1 squat
2nd minute: 2 burpee, 2 squats
Paula Jager
10 years 10 months ago
Warm up: 2x 100 m shuttle (50 dn/bk), 10 banded pass thrus, 10 lunges, 10 push ups, 5 scapular pull ups, 5 strict pull ups/ring rows

Mobility:  lats/shoulders on the lax ball
Paula Jager
10 years 10 months ago
Warm up: 400 m run/500 m row; mobility; 10 knee tucks, 10 high kicks, 10 lunges w/ twist, 10 high knees, 10 butt kicks, 10 squat jumps, 10 alt toe touches

Mobility:  foam roll/lax glutes/quads/hams
Paula Jager
10 years 10 months ago
Warm Up: bear crawl, 10 jumping jacks,10 inchworms, 10 split lunges,
50-meter carioca, 50-meter side shuffle

Skill Focus: controlled wall balls

WOD:
3 rounds
1:00 plank hold
Paula Jager
10 years 10 months ago
Warm up: 400 m run; 2x 10 lunges, squat jumps, 10 swings, ring rows

Mobility:  glutes/hams/quads

Skill Focus: Back Rack Lunge (knee must touch ground)
Warm up and. . .

Back Rack Lunge 5 x 10 (5 ea leg) add weight ea time
Paula Jager
10 years 10 months ago
“The Break Up”
With a running clock BOTH partners simultaneously complete:

1st minute
1 push press 125#/85# (L3), 95-115#/65-75 (L2), as needed L1
1 burpee
2nd minute
2 push press
2 burpees