LAST WOD of 2013 “Free 99” #99problems

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This was the LAST WOD of 2013. HAPPY NEW YEAR EVERYONE WARM UP: 2 Rounds 10 Jumping air squats 10 push ups 10 sit ups 10 pull ups “Free 99”    #99problems 99 Air squats 99 STO (75/55) 99 Sit Ups 99 Kb Swings (44/35) 99 Deadlifts (75/55) **While you are chipping away at 99 Reps of each movement yo …

Luke JacobsmaLAST WOD of 2013 “Free 99” #99problems

Monday WOD

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WARM UP: 400m Med Ball Run 30 Overhead Lunges 20 Straight leg Wall Balls 10 Ball Slams STRENGTH/SKILL 8 Min EMOM Minute 1-4 perform 8 Deadlifts @ 75% Minute 5-8 perform 5 Deadlifts @ 90% WOD: 3 ROUNDS FOR TIME 5 Squat Cleans (155/115) 10 Front Rack Lunges 15 Pull ups 10 Toes to bar 5 Shoulder to Overhead

Luke JacobsmaMonday WOD

THRUSTER THURSDAY WOD

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WARM UP: 20 arm circles forward (10 small, 10 big) 20 backward arms circles (10 small, 10 big) 20 air squats 20 single leg roll to candle sticks 3 of each movement in the WOD WOD: **TRY TO MAKE THE 7’s UNBROKEN rest between movements rather than during the movement if possible** 21 minute AMRAP – 7 Thrusters (95/75) – …

Luke JacobsmaTHRUSTER THURSDAY WOD

WEDNESDAY WOD

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WARM UP: 10 Deadlifts 10 hang power cleans 10 Front Squats 10 Push jerks 10 Sotts Press 10 Snatch Drops 10 Overhead Squats STRENGTH: Hang Power Snatch 1×8 @50% 2×5 @ 60% 3×5 @70% Snatch Balance 3×5 @ 70% Squat Snatch 3×3 @ 80% WOD 1 Mile Run OR 2000m Row for time

Luke JacobsmaWEDNESDAY WOD

Tuesday WOD “Counting Up to 10”

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Warm Up: Dynamic Line Drills Strength: Romanian Deadlifts 1×9 @ 55% 3×6 @ 70% 3×3 @ 85% 3×1 @ 90% WOD 1-2-3-4-5-6-7-8-9-10 Strict Chest to Bar Pull Ups Wall Balls(20/14) Kb Swings (2/1.5pood) After EACH ROUND you must perform 3 burps.

Luke JacobsmaTuesday WOD “Counting Up to 10”

Monday’s WOD “Can you carry this…?”

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We hope you guys enjoyed this one today… This week is going to be fun so don’t miss ANY of the WODs coming up. WARM UP: 30 Lunges 30 High Knees 15 Shoulder Press with Bar 15 Hang Power Cleans with Bar 15 Burpees WOD: PART A 15 Minute EMOM 125′ KB Farmers Carry (2pood/1.5pood) PART B 5-7-9-7-5 – Squat …

Luke JacobsmaMonday’s WOD “Can you carry this…?”