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Paula Jager
12 years 4 months ago
Saturday, August 11, 2012

Big Numbers

Warm up:  1 mile run; tmus of lunges/ball slams

WOD
Teams of 2
300 walking lunge steps
1200 m relay w/ ball 20#/14#
100 burpees
Paula Jager
12 years 4 months ago
Friday, August 10, 2012

Are You Dead Yet?

Skill/focus:  Deadlift
2 x 5, 1 x 3

WOD
deadlift 5. 5. 5
hspu x max reps
rest 2 min

AMRAP in 5 min
Paula Jager
12 years 4 months ago
Thursday, August 9, 2012

The Chieftess

Warm up:  250 m row, 10 mb deadlifts, 10 mb cleans

Skill/focus:  Clean & Jerk
10 min to work up to a heavy but not max 1 rm c & j
Paula Jager
12 years 4 months ago
Wednesday, August 8, 2012

Manion Madness

Warmup:  400 m run, 10 pvc pass thrus, 10 windmills ea cirection with pvc, 10 squats

Skill/focus:  Back Squat
Paula Jager
12 years 4 months ago
Tuesday, August 7, 2012

Fire Marshall

Warm up:  400 m run, 2 min jumprope, 2 x 10 sdhp 45#/30#, box jumps

Mobility drills

WOD
4 sets for max reps
Paula Jager
12 years 4 months ago
Monday, August 6, 2012

Frantic Press

Warm up:  400 m run, 2 x 10 pvc pass thrus, pvc thruster, kte

Skill/focus:  Press & Thruster

WOD
Paula Jager
12 years 4 months ago
Saturday, August 4, 2012

August Birthday Bash:  Party to the Max
Happy Birthday to. . .
Victor (8), Suzanne (8), Lizette (14), Shira (14), Kevin O (14), Matt C (16)

Paula Jager
12 years 4 months ago
Athlete of the Month August 2012:  Chris. V


Paula Jager
12 years 4 months ago
Friday, August 3, 2012

. . . Your Boat

Warm up:  250 m row, 10 push ups, 400 m run 10 ea 1 arm swings 20#/15#

WOD
4 x

In 5 min run 400 m or row 500 m
Paula Jager
12 years 4 months ago
Thursday, August 2, 2012

Pull Your Weight

Warm up:  3 min jumprope, 2 x 10 of pass thrus, spiderman lunges

Skill/focus:  Reverse Lunge

WOD