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Paula Jager
6 years 1 month ago

Skill: 3 rounds for QUALITY
DB Walking Lunges x 12 reps (6/side, DBs held at side)
Rest :30
Hollow Hold :30 to :45
Rest :30
Wall Sit Hold :30 to :45
Rest :90
*If unable to lunge with weight, perform box step ups

Paula Jager
6 years 1 month ago
Skill: High Hang Power Clean + Jerk (Push or Split)

Take 15 min to find a heavy complex

WOD: For time

50-40-30-20-10

Double Unders
Paula Jager
6 years 1 month ago
Skill: Full Snatch

2:00 min 9 @ 60-65% of 1RM

2:00 min REST

1:30 min 6 @ 70-75% 1RM

1:30 min REST

1:00 min 3 @ 80-85% 1RM
Paula Jager
6 years 1 month ago
Skill: Bench Press

2 warm up sets then...

4 sets work up to a heavy set of  8

90 sec - 2 min rest between each set

WOD: 4 rounds
Paula Jager
6 years 1 month ago

Skill: Deadlift


5 sets of 3 reps @ 80% of your 1 rm

Paula Jager
6 years 2 months ago
WOD: Teams o f 2
AMRAP 6
30m Weighted Box Push 45/25
5 DB Man makers 40-50/25- 35 (Burpee + Row R + Row L + Hang Power Clean + OH)
Rest 1 min
AMRAP 6
12 KB Swings 53/35
12 Sit up s
Paula Jager
6 years 2 months ago
Skill: Clean Complex
Every :90 for 8 rounds
1 Power Clean + 1 Front Squat + 1 Hang Power Clean

WOD: 2 minutes max calories (bike or row)
Max effort Hang Power Cleans 135/95
Rest 3 minutes
Paula Jager
6 years 2 months ago
Skill: Strict Press
Every :90 for 6 rounds
3 reps
*Start @ 60% of 1RM SP, increase as needed

WOD: EMOM x 18, alternating movements
1) 50 DUs
2) 50ft Bear Crawl
3) 150 ft Farmers Carry AHAP
Paula Jager
6 years 2 months ago
Skill: Wall Balls
3 sets of max unbroken reps
Rest 3 to 4 minutes between sets

WOD: 4 RFT
10 Alternating Pistols
1 Rope Climb
10/side DB S2OH 45-55/30- 40
1 Rope Climb
Paula Jager
6 years 2 months ago
Skill: Accumulate :90 to 2 minutes of L-Sit
*Each break perform
5 Strict Ring Dips
5 Challenging Ring Rows

WOD: 12 min AMRAP
Teams of 2
4 (+4) D-Ball Over Shoulder AHAP
20 Calorie Row