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Paula Jager
6 years 8 months ago
Skill: For time (split however)

Teams of 2

100 AAB cals

(if larger class- team of 3 @ 150 cals)

WOD: For time
Paula Jager
6 years 8 months ago
WOD: Partner WOD for time - 1:1 split however

40 Weighted Sit Ups (45/25 plate)

40 DB Squats AHAP (Front Rack or Back Rack)

8 Rope Climbs (½ way up → 16 up/downs → seated up downs)
Paula Jager
6 years 8 months 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 8 months 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 8 months 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 8 months 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 8 months ago

Skill: Deadlift


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

Paula Jager
6 years 8 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 8 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 8 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