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Paula Jager
10 years 3 months ago
Karyn came to CF Jaguar almost 3 years ago with a great runner’s background.  She initially excelled in all workouts with running; her main focus was to become stronger.  And that she did. . .
Paula Jager
10 years 3 months ago
10 min EMOM:

EITHER

5-10 strict HSPU

3 controlled negatives*

Then

Partner WOD – This entire WOD is 1:1

EACH partner runs 400m (one at a time)

50 box jumps
Paula Jager
10 years 3 months ago
A) CF Metcon

B) 5min max calories on the AirDyne.
Paula Jager
10 years 3 months ago
A) Power clean and jerk; 1RM then 3 single reps 15# down.

B) CF Metcon

C) Row 1200m not for time.
Paula Jager
10 years 3 months ago

REST DAY

Image

Paula Jager
10 years 3 months ago
A) Muscle Snatch; 3 sets of 3 @ 75/55 then…

B) Snatch; 90% x 1, then drop set, 2 sets of 2 at 10# down

C) CF Metcon

D) Front Rack Lunges; 3 sets of 8 to 12 (4 to 6ea leg) 155/105
Paula Jager
10 years 3 months ago
A) 12min E2MOM; 7 hspu (max strict then kip if you need to), then 20’ hs walk. (all in same 2minutes, not alternating)

B) CF Metcon

C) Dips (ring, or other) 4 sets of 10, not for time.
Paula Jager
10 years 3 months ago
A) Back Squat; 5RM. Find your 5rm, then do one drop set at 90% of your new 5RM

B) CF Metcon

C) 50 weighted sit ups (dumbbell, med-ball, etc.)
Paula Jager
10 years 4 months ago
Five minutes at each station, two minutes rest between rounds. Partner 1 working while partner

2 holds position, then switch. If partner 2 breaks hold, partner 1 must stop working.

15 heavy tire flips and plank holds
Paula Jager
10 years 4 months ago
Max effort 500m row

Then

Karen

150 wall balls (20/14)

Post: Row and Karen time