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Paula Jager
11 years 9 months ago
Monday, June 25, 2012

Mama's Back

Warm up: 400 m run, 1 rd Cindy

Skill/focus:  Back Squat
2 x 5, 1 x 3

Back squat 5. 4. 3. 3
dead hang pull ups x max reps
Paula Jager
11 years 9 months ago
Saturday, June 23, 2012

Coaches Kevin & Kim's. . .

. . . mystery wod
Paula Jager
11 years 9 months ago

Friday, June 22, 2012

Paula Jager
11 years 9 months ago
Thursday, June 21, 2012

Front Squat

Warm up: 3 min jumprope, 2 x 10 squats, 10 push ups, 10 sit ups

Skill/focus:  Front Squat
1 x 8, 1 x 5

Front Squat 5. 5. 5. 5. 5
Paula Jager
11 years 9 months ago
Wednesday, June 20, 2012

Warm Up: 3 Rounds

20 sec Dot Drills

20 sec Plank hold

20 sec Lunges

Skill Focus: pull ups
Paula Jager
11 years 9 months ago
Monday, June 18, 2012

Warm Up: 2 log rolls -> 15m Carioca (left) -> 15m Frog Hops -> 15m Carioca (right) ->15m Roving plank

Skill Focus: Pull Ups
Paula Jager
11 years 9 months ago
Wednesday, June 13, 2012

Warm Up3 Rounds of: 20 sec Bar Hang => 20 sec Push Ups => 20 sec Handstand kick up
Paula Jager
11 years 9 months ago
Monday, June 11, 2012


Warm Up: 3 x 2 Forward rolls => Bear crawl 25 M => 10 Side to side hop over a small barrier => 10 Push ups => 10 Squats
Paula Jager
11 years 9 months ago
Wednesday, June 20, 2012

How Odd

Warm up:  250 m row, 10 ea 1 arm snatch 30#/20#, 10 sit ups, 10 push ups, 30 s squat hold

Skill/focus:  Deadlift
Paula Jager
11 years 9 months ago
Tuesday, June 19, 2012

More Running

Warm up:  400 m run; 2 x 10:  squats, pvc pass thrus, mb cleans and world's greatest stretch

Skill/focus:  Handstand Progressions