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Paula Jager
16 hours 45 minutes ago

Prep
2x
10 yd Forward Bear Crawl
10 yd Backward Bear Crawl
10 Ring Rows
10 Pillar to Plank
10 Scap Depressions (Hanging) + 10 Hanging Knee Raise

Paula Jager
1 day 16 hours ago

Prep
3x
10 Cyclist Squat,
use light db or kb if desired
12 KB Swings
then
2x
8/8 Cossack Squat

Paula Jager
3 days 16 hours ago

WOD 1 ‘ Short Chelsea’

20 minutes EMOM alternating rounds
5 pull-ups
10 push-ups
15 air squats

WOD 2 You Go, I Go

12 min AMRAP
7 burpees
6/4 calories bike
3/3 single-arm DB C&J

Paula Jager
4 days 16 hours ago

Oly
Every :90x 6
1 hang high pull
1 hang muscle snatch
1 hang power snatch
1 Snatch or Power Snatch

Paula Jager
5 days 16 hours ago

Warm it up w/ a Partner
2x

Paula Jager
6 days ago

WOD 1
For Time @ Tough Effort
30 Wall Balls 20/14
15 Bar Facing Burpees
9 Hang Power Cleans 135/95 RX 155/105lbs RX+
20 Wall Balls
12 Bar Facing Burpees
6 Hang Power Cleans

Paula Jager
1 week ago

Prep

Paula Jager
1 week 1 day ago

Strength
Squat 3x3@70/80/90+ ***

Complete 3-5 strict chin ups w/ ea set (add weight if able)

Paula Jager
1 week 4 days ago

Strength
Press 3x5@65/75/85+ 
***Based off 90% of your 1RM i.e. if 1RM press is 135, you would base your %’s off of 90.
WOD A
21-15-9
Dips
Ring rows
V ups
Rest 3 min
WOD B
4x
30 Double Unders

Paula Jager
1 week 5 days ago

Snatch Complex
Every 2:30
2 snatch pull
2 snatch high pulls
2 hang power snatch
2 hang squat snatch
15-20 hollow rocks
Strength
Deadlift 3x5@65/75/85+