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Paula Jager
6 years 7 months ago
Hide and Glow Seek

Skill: 3 Rounds for Quality
12 DB Strict Press
12 DB Floor Press
:60 Farmer Carry Hold
Rest :90

WOD: For Time
Buy In: 400m run or 500m row or 1.2/1.0k Bike (pick one)
Paula Jager
6 years 7 months ago
Skill: Deadlift
20 minutes to find 3RM

WOD: 9 Rounds For Time
5 Thrusters 95/65
5 Pull Ups

Score is 3RM/time
Paula Jager
6 years 7 months ago
Strength: Back Squat
E2MOM x 10 minutes
Round 1) 5 reps @ 60%`
Round 2) 4 reps @ 70%
Round 3) 2 reps @ 80%
Round 4) 1 reps @ 85%
Round 5) 1 rep @ 90%
Rest 2 minutes
Paula Jager
6 years 7 months ago
Skill: Ring Muscle Up - Every :90 for 6 rounds
Option 1:
Rounds 1,3,5 - :15 Top of Dip Support Hold + :15 Bottom of Dip Support Hold
Rounds 2,4,6 – 3 Ring Rows w/ pause + 3 Dips
Option 2:
Rounds 1,3,5 – 10 Ring Swings
Paula Jager
6 years 7 months ago
Skill: EMOM x 5
1 Snatch Balance
EMOM x 5
1 Hang Power Snatch

WOD: For Time
2.5/2k AAB
5 Squat Snatches @ 60% of 1RM
4 Squat Snatches @ 65% of 1RM
3 Squat Snatches @ 70% of 1RM
Paula Jager
6 years 7 months ago
Skill: EMOM x 14, alternating
Min 1) 5 Push Press
Min 2) :15 sec L-Hang from Bar
*May increase push press weight after each successful round

WOD: For time – Teams of 2
100 Calorie row
Paula Jager
6 years 7 months ago
Hip Pop.

Skill: Back Squat
E2MOM x 10 minutes
Round 1) 6 reps @ 60%
Round 2) 5 reps @ 70%
Round 3) 4 reps @ 75%
Round 4) 2 reps @ 80%
Round 5) 1 rep @ 85%
Rest 2 minutes
Paula Jager
6 years 7 months ago
Skill: HSPU Skill
Review proper loading for kipping handstand pushups
Then, every :90 for 6 rounds
For Rounds 1, 3, and 5, pick one of the following options and stay with it for all 3 rounds
Paula Jager
6 years 7 months ago
Skill: Double Under Practice – 10 to 15 mins
If you have double unders, 3 attempts at max unbroken set

WOD: AMRAP 10
27-21- 15-9
Wall Balls 20/14
KTE
Paula Jager
6 years 7 months ago
Skill: Back Squat
E2MOM x 10 minutes
Round 1) 6 reps @ 60%
Round 2) 5 reps @ 70%
Round 3) 4 reps @ 75%
Round 4) 2 reps @ 80%
Round 5) 1 rep @ 85%
Rest 2 minutes
Max reps at 75%