WOD 3.27.14

Monica Jacobsma Workout of the Day Leave a Comment

10 Rounds (1 min rest between rounds) 10 Supine Ring Rows 5 Ring dips Max effort L-Sit   WOD (10 min cap)   30 Power cleans (135/95) 15 Power cleans (155/105) 7 squat cleans (175/125)  

Monica JacobsmaWOD 3.27.14

WOD 3.26.14

Monica Jacobsma Workout of the Day Leave a Comment

Strength:   12 Snatch grip high pulls @ 110% 8 Squat Snatches @ 85% 8 Power Snatches @ 90%   WOD   20m AMRAP   500m Row -Rest 1 min 20 Burpee box jumps (24/20) -Rest 1 min 30 STO (95/65) -Rest 1 min 100 DU -Rest 1 min 21 Thrusters  -Rest 1 Min  

Monica JacobsmaWOD 3.26.14

WOD 3.25.14

Monica Jacobsma Workout of the Day Leave a Comment

Strength    Backsquats 6×10 @ 65%   WOD (20 min cap)   10 Power Cleans (155/105) 20 C2B 30 DL (155/105) 40 Wall Balls (20/14) 50 T2B 40 Wall balls (20/14) 30 DL 20 C2B 10 Power Cleans

Monica JacobsmaWOD 3.25.14

WOD 3.18.14

Monica Jacobsma Workout of the Day Leave a Comment

10 m EMOM 3 Squat Cleans (165/125) WOD   Buy in: 1000m Row 2 Rounds 10 Wall Walks 20 T2B 40 Wall Balls (20/14) 60 DU Buy out: 1000m Row  

Monica JacobsmaWOD 3.18.14

WOD 3.17.14

Monica Jacobsma Workout of the Day Leave a Comment

Strength   Backsquats 8@65% 6@70% 4@80% 2@85%   WOD    15 m AMRAP   12 KBS (2/1.5) 12 STO (135/95) 12 Box Jumps (30/24) 12 Ab Mat Sit ups

Monica JacobsmaWOD 3.17.14

WOD 3.13.14

Monica Jacobsma Workout of the Day Leave a Comment

Technique/Skill   Pick a comfortable weight you will not miss repetitions at and go through the following:   5 snatches from position 1 5 transitions from position 2 to 1 5 snatches from position 2 5 transitions from position 3 to 1 5 snatches from position 3   WOD (20 min cap)   10-9-8-7-6-5-4-3-2-1   HPSU Wall Balls (20/14) V-Ups

Monica JacobsmaWOD 3.13.14

WOD 3.12.14

Monica Jacobsma Workout of the Day Leave a Comment

10 min EMOM   10 KBS (2/1.5) 10 T2B   REST 5 MIN then:   Complete 3 rounds, REST 3 MIN, the complete 3 more rounds. 12 min cap for the 3 rounds   7 hang sq cleans (135/95) 7 box jumps (30/24) 7 power cleans (135/95) 7 lateral burpees

Monica JacobsmaWOD 3.12.14

WOD 3.11.14

Monica Jacobsma Workout of the Day Leave a Comment

Strength   3×5 Strict Press @ 80% 3×5 push press @ 80% 3×5 push jerk @ 80%   WOD   15 min AMRAP   5 DL (225/185) 10 Pull-ups 20 DU

Monica JacobsmaWOD 3.11.14

WOD 3.10.14

Monica Jacobsma Workout of the Day Leave a Comment

6×3 Squat clean + Front Squat + Jerk (HAFA)         WOD (25 min cap)   7 RFT   200m run 25 Ab Mat sit ups 20 Wall balls (20/14) 15 Power Snatches (95/65)

Monica JacobsmaWOD 3.10.14