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Paula Jager
10 years 2 months ago
Strength:

3.3.3.3 OHS

WOD:

10 Deadlift 95#/65#

10 Power Snatch 95#/65#

10 Back Squat

8 RFT

18 min time cap

Score: Heaviest OHS Triple + Time

OMG OHS!

Paula Jager
10 years 2 months ago
A) 14min E2MOM; 1 snatch @ 85-87.5%

B) CF Metcon

C) 50 unbroken situps then,10min gymnastics practice. Work on a weakness.
Paula Jager
10 years 2 months ago
Strength:

25 minutes to establish a 1RM Bench Press

WOD:

10 min EMOM

100m run

As Many Man Makers as Possible In Remaining Time 40-50#/25-35#

Score: 1RM Bench Press + # Man Makers
Paula Jager
10 years 2 months ago
Warm Up: 400m class run then red light green light then squatting and shoulder mobility

Skill: 3 x 3 push press try to add a little more weight to last week

WOD:
5 rounds of
6 push press
6 front squats
6 push jerks
Paula Jager
10 years 2 months ago
A) Complex; Power Clean, Hang Clean, Push Jerk, Split Jerk.

Find heaviest for the day (you aren’t done until you fail at least twice.)

B) CF Metcon

C) Front Squat; 5 sets of 2 @ 85%
Paula Jager
10 years 2 months ago
Hearts: 200m MB run 20#/14#

Spades: 2 rope climbs (sub 15 ring rows)

Clubs: 10 jumping squats (sub air squats)

Diamonds: 10 push-ups

Ace: 10 tire flips

King: 2 Plate Push down & back 45#/25#
Paula Jager
10 years 2 months ago
Skill:

12 min E2MOM

1 Power Snatch + 1 Snatch

0-4min: 80%

4-8min: 85%

8-12min: 85%+

Depending on form

WOD:

12 (American) KB Swings 53#/35#

12 Box Jumps 24/20
Paula Jager
10 years 2 months ago
A) CF Metcon

B) Swim 50m x 4 rest completely between sets
Paula Jager
10 years 2 months ago
A) Thrusters: 5 sets of 5 (135/95)

B) CF Metcon

C) Bar complex; pull up, chest to bar, bar muscle up (kipping ok); 10 min for max reps.
Paula Jager
10 years 2 months ago
Skill:

15 minute clock

**People’s choice to work on a weakness: rope climbs, double unders, handstands, pull ups, etc.

WOD:

400m run

20 Burpees w/ Plate

30 Russian Twists

40 OH Lunges