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Paula Jager
12 years 10 months ago
Tuesday, November 20, 2012

PRESSED TURKEY

Warm Up: 2 x 4 jumping jacks, 10 ring rows, 10 mb cross pu (tot)

Skill Focus: Bench Press
Paula Jager
12 years 10 months ago
Monday, November 19, 2012

EXPLODE

Warm Up:  400 m run stopping at the 100 for 10 push ups, 2o0 for 10 squats, 300 for 10 lunges and 400 for 10 jump squats

Skill Focus: Jump Squat
Paula Jager
12 years 10 months ago
Monday, November 17, 2012

Warm Up:  400 m run then 30 sec on 30 sec of:
Burpees
Plank Hold
Sit Ups
Squats
2 rounds

Skill Focus: Practice Push Ups and Broad Jumps
10 Forward Lunges
Paula Jager
12 years 10 months ago
Saturday, November 17, 2012

Mobility Cert w/ Kelly Starrett

Congratulations to Coach Kevin and Chris V for completing!
Paula Jager
12 years 10 months ago
Saturday, November 17, 2012

I NOT ONLY LISTEN TO RAP, I AMRAP

Warm Up: 800 m run, group tabata of squats, push ups, lunges, sit ups

WOD

3 Teams
Paula Jager
12 years 10 months ago
Friday, November 16, 2012

STEP IT UP

Warm Up: 400m run, 2 x 5 lunges per leg, ring rows, split jumps

Skill Focus: Step Up
1 x 6, 1 x 3

WOD
Paula Jager
12 years 10 months ago
Thursday, November 15, 2012

OPEN UP

Warm Up: 400 m run, 2 x 10 pass thrus, 10 pvc ohs

Skill Focus: Overhead Squat: 1 x 5, 1 x 3, (1 x 2 if needed

WOD
Paula Jager
12 years 11 months ago
Wednesday, November 14, 2012

MULTIPLES OF 10

Warm Up: 100 jump ropes, 50 on the right, 5o on the left, 2X5 pull ups, 10 swings, 10 sit ups
Paula Jager
12 years 11 months ago
Wednesday, November 14, 2012

Warm Up: Freeze Tag

Skill Focus:  Push up and broad jump technique

WOD

5 Rounds of
5 push ups
5 broad jumps
5 squats
5 broad jumps
Paula Jager
12 years 11 months ago
Tuesday, November 13, 2012

THE JERK

Warm Up: 400m run, 10 wall balls, 10 ring rows, 10 split jumps total

Skill Focus:  Push Jerk & Split
1X 5, 1 X3

WOD