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Paula Jager
10 years 11 months ago
A)      CF Metcon

B)      Strict pull up ladder; 1 rep then drop, 2 reps then drop, 3 drop, 4 etc, try to beat last weeks score.

C)      Stretch, foam roll, bath, massage etc
Paula Jager
10 years 11 months ago
WOD:

In teams of 2 with only 1 person working at a time. . .

100 du’s
80 thrusters 65#/45#
60 tire flips
40 push ups
200 m run/buddy carry on second round

2 RFT

Post time for score
Paula Jager
10 years 11 months ago
Warm up: follow the leader running snake


Skill: Double Dutch jump rope

Wod: 1:1 with a partner


50 tuck jumps
40 DB thrusters
30 tire flips
20 push ups
50 yard wheelbarrow
Paula Jager
10 years 11 months ago
Warm Up:  Row 300/run 200; foam roll/lax 2 min; 6 iron crosses, 6 scorpions, 6 child's pose to cobra; 2x 10 db rdl, 10 db bo rows, 10 ball slams


Skill Focus:  Deadlift
Deadlift 3 RM
1 x max reps @75% of your 3rm
Paula Jager
10 years 11 months ago
Warm Up:  400 m run, 2x 3 chin ups, 10 db strict press, 10 squat, 30 s barbell ankle mobility


Skill Focus:
Front Squat 5 RM

WOD:
5 push press @90% of your Press 5RM (from 8/18)
3 chin ups*
Paula Jager
10 years 11 months ago
Warm Up:  3x 10 pause jump squats, 10 pass thrus, 10 push ups


Skill Focus: Rope Climbs
Spend 10-15 mins working on the different progressions; challenge yourself and rest as needed between attempts.
Paula Jager
10 years 11 months ago
Warm-Up:  Bear crawl to cone, 10 jumping jacks, bear crawl to come, 10 squats, bear crawl to cone, 10 lunges, 25-yd skip, 25-yd high knees

Focus: Deadlift

WOD:
10:00min AMRAP
5 down ups on ropes
Paula Jager
10 years 11 months ago
Warm Up: 2x-250 m row, 10 wall balls, 10 ring rows, THEN meet on turf for shoulder work

Skill Focus:
2RM Hang Power Clean

WOD:
1 power clean to push press
2 power clean to 2 push press
Paula Jager
10 years 11 months ago
Warm Up: 10 squats, 10 hr push ups, 5 burpees, 10 pass thrus, 10 windmills

Skill Focus:
Press (strict) 5 RM
1 x max @80% of your new 5 rm

WOD:
w/ a partner @1:1*
3 squats @ 80% of your 3 RM
Paula Jager
10 years 11 months ago
Warm up:  athletes can take turns being Simon

Skill: review wod movements

Wod: in teams of two one athlete works while the other rest


200 m run

Box jump overs

DB swings