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Paula Jager
1 year 6 months ago
Paula Jager
1 year 6 months ago

Strength
Press 5.3.1@75/85/95 
Every 7 mins x 3 Sets
12 Hang Power snatches 95/65
10 Box Jump Overs 24/20"
200 m run
10 Bar Facing Burpee
12 Wall Balls 20/14lbs

Paula Jager
1 year 6 months ago

Primer Pump 
2x
10 Plate Pick Ups + 5 Trucker Squats
20 Grounded Russian Twists + 10 Alt Leg Deadbug plate pull over
5-10-15 Shuttle Run
2x
10 Cyclist Squat
10 Elephant Walk 
25 Leaning Calf Raises
10 Ring Kip Swings 

Paula Jager
1 year 6 months ago

Strength
Deadlift 5.3.1@75/85/95 
***Based off 90% of your 1RM that you have added 10# to
WOD
4x
10 BB RDL115/75 RX 135/95RX+
10 hang power clean
10 front squat
:15 bike, VC or rower
Rest 2:00
For time

Paula Jager
1 year 6 months ago

Bullet Proof the Shoulders use as the warm up
2x
:20 Bike or rower
10 Banded Pull Aparts 
then
2x
10 Banded Flies

Paula Jager
1 year 6 months ago

Strength
Squat 5.3.1@75/85/95 
***Based off 90% of your 1RM that you have added 10# to
WOD
AMRAP 10:00
7 Pull Ups
10 Push ups
15 KBS USA 53/35
20 Lunges*
*Lunges: Alternate rounds
even: body weight

Paula Jager
1 year 7 months ago

Strength
Press 3x3@70/80/90** 
E2-3MOM, coaches discretion

Paula Jager
1 year 7 months ago

Warm up 2x
10/10 staggered LM RDL
10/10 staggered LM Bent Over Row
10/10 1/2 kneeling LM Press

Paula Jager
1 year 7 months ago

WOD 1