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Paula Jager
11 years 10 months ago
Warm up: 400 m run, 10 pass thrus 10 windmills; 2x 10 s hs hold, 5 scapular pull ups, 3 strict pull ups, 8 lunges w/ arm raises, 8 inchworm push ups, 5 dips

Skill Focus:  Pull Up

Level 3/2 weighted pull-ups 3. 3. 3
Paula Jager
11 years 10 months ago
Warm up: 400 m run; 2 x 10 split jumps, 3 hs wall walks, 10 slams

Mobility:  wrists, hips & shoulders

Skill Focus: 1Thruster
Warm up as needed and find your. . .

1 rm thruster
Paula Jager
11 years 10 months ago
Warm up:  Drills on the turf;  2x 8 scapular pull ups, 8 mb push ups, 8 mb cleans

Mobility:  Worlds Gretest Stretch

Skill Focus:  

Level 3/2
1 rm  Squat clean

Level 1
3 rm power clean
Paula Jager
11 years 10 months ago
30 db walking lunges (tot))
60 yd shuttle sprint
20 db bench press
60 yd shuttle sprint
40 sit ups (hands behind head)
60 yd shuttle sprint
20 db bo rows
60 yd shuttle sprint
AMRAP in 30 min
2 min rest btwn rds
Paula Jager
11 years 10 months ago
Warm up: 400 m run/row, pass thrus & windmills; 3 x 10 pvc ohs, 10 hollow rocks, 10 scorpians, 10 iron crosses, 10 ball slams, 10 push ups, 10 db push presses (light)
Paula Jager
11 years 10 months ago
Warm up:  300 m row; 2x 10 squats, 10 spiderman lunges, 10 plated good mornings (light), 10 back ext, 8 ring rows

Skill Focus: Deadlift
Warm up to working weight

The goal is to get 50 reps or as close to as possible with good form in a short
Paula Jager
11 years 10 months ago
Warm up: 400 m 4un; 10 pass thrus, 10 windmills; 3 x 10 s hs hold, 8 kb swings, 8 nosedive push ups; mob-sh/oh/lacrosse ball

Skill Focus: OTM for 10 min complete 4-6 hspu
Level 3                     Level 2                                    Level 1
Paula Jager
11 years 10 months ago
Warm up: 400 m run; 10 pass thrus, 10 windmills; 2 x 10 jump lunges, 30 s hs hold, 10 squats; Burgener as a group; mob--wrists, archer arms, hips

Skill Focus: Power Snatch & Snatch
Warm up and build to working weight

Level 3
Paula Jager
11 years 10 months ago
Warm up: 300 m row, 2x 10 squat n sinks, 5 ea transverse lunges, 5 strict pull ups, 5 tuck jumps

Skill Focus: Back Squat
Warm up and build to working weight. . .

Squat
4 x 4 + 2.5 – 5# up from last week

WOD:
Paula Jager
11 years 10 months ago
Teams of 3 ish. . .

AMRAP ea station 8 min

40 m prowler pushes
rest 3 min

20 sledge strikes
10 lateral tire burpees
rest 3 min

100 m vehicle push
15 swings 53#/35#