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Paula Jager
12 years 6 months ago
Saturday, September 3, 2011

September's Birthday Bash Wod:  Aaron W, Zuli, Julian, Robby C, Summer, Scott B, Tanya, Tiffanie
Paula Jager
12 years 6 months ago
Many personal PR's were achieved along with some new records for the LeaderBoard. We topped it off with an enjoyable dinner at GrillSmith.

Paula Jager
12 years 6 months ago
Friday, September 2, 2011

Pull Your Weight

Warm up:  400 m run;
10 pvc pass thrus, 10 squats, 10 push ups, 10 sit ups

Workout:
Shoulder press 8 x 3 @ 60-70%
every 30 s
Paula Jager
12 years 6 months ago
Thursday, September 1, 2011

Backside

Warm up:  3 x 10 sumor squats, lat lunges, mtn clmbrs

Skill:  Box Squat (1 x 10, 1 x 5, 1 x3)
-sit on the box
-no bounching, touch and go
Paula Jager
12 years 6 months ago
Wednesday, August 31, 2011

400 Hell

Warm up:  600 m run, running drills to include 2, 50 m flying starts

Workout:
2 x 400 m for max speed/effort
5 min rest between
Paula Jager
12 years 6 months ago
Tuesday, August 30, 2011

Heavy Bench Day

Warm up:  200 m row, 5 clapping push ups, 10 swings 30#/20#

Skill/focus:  Bench Press
2-3 sets to build load

Workout:
Paula Jager
12 years 6 months ago
Monday, August 29, 2011

Manslaughter

Warm up:  400 m run; tmu of hs holds / jumprope

Workout:
10 power cleans 185#/125#
15 burpees (clap b hind head)
800 m run
3 RFT
Paula Jager
12 years 7 months ago
Saturday, August 27, 2011

Max Out

Warm up:  800 m run, 20 push ups, 25 m walking lunges, 10 pull ups, 15 squat jumps

Workout:
Teams of 4-5
4 min max effort @ ea station
Paula Jager
12 years 7 months ago
Friday, August 26, 2011

HAAM

Warm up:  400 m run, 10 pull ups, 15 push ups, 25 squats

Skill/focus:  Back Squat
-1 x 10, 1 x 5

Workout:
w/ a partner
Paula Jager
12 years 7 months ago
Thursday, August 25, 2011

Warm up:  3 min jumprope, 3x
-5 ea 1 arm swings, 1 arm snatches 30#/20#

Skill/focus:  BO Row
1 x 10, 1 x 5

Workout: