4.29.14

Monica Jacobsma Workout of the Day Leave a Comment

7 min EMOM 12 KBS (70/53)   WOD (20 min cap)   10-9-8-7-6-5-4-3-2-1 Power Cleans (135/95) ** must be unbroken ** Floor Swipers (135/95) ** L center R center = 1 rep**

Monica Jacobsma4.29.14

WOD 4.28.14

Monica Jacobsma Workout of the Day Leave a Comment

Strength   Find 3RM Split Jerk     WOD (20 min cap)   2 Rounds 20 front rack KB squats (53/35) (with 2 KB) 20 C2B 20 Burpee knee tucks   after the 2 rounds Run 2 LAPS around the block  

Monica JacobsmaWOD 4.28.14

WOD 4.22.14

Monica Jacobsma Workout of the Day Leave a Comment

15″ on 15″ off L sit on parallettes for a total of 6 min   Max Effort Broad jump (7 attempts)   WOD 20m AMRAP   9 KBS (2/1.5) 9 Box jump overs (24/20) 9 Ring Push Ups 800 m run  

Monica JacobsmaWOD 4.22.14

WOD 4.21.14

Monica Jacobsma Workout of the Day Leave a Comment

5 Rounds (20 min cap)   Bear Complex 1 Round = **UNBROKEN** 7x through (power clean, front squat, press, back squat, press from behind the head, back to ground) Add weight to each round, score is heaviest weight completed unbroken for 1 complete round!  Have fun…   WOD (7 min cap)   2 rounds 5 d-ball GTS (150/100) 10 T2B …

Monica JacobsmaWOD 4.21.14

WOD 4.17.14

Monica Jacobsma Workout of the Day Leave a Comment

Hang Power Snatch from High Hang position 2×5 @ 50% (focus on form and technique) HPS from Low Hang Position 2×3 @ 70% (focus on a quick “DROP” under the bar) Power Snatch 2×3 @ 85-90% (focus on the “first pull”)   9-7-5-3-5-7-9 (15 min cap)   Front Squats (155/105) HSPU

Monica JacobsmaWOD 4.17.14

WOD 4.16.14

Monica Jacobsma Workout of the Day Leave a Comment

Strength Build up to a heavy power clean  3-3-3-2-2-1-1-1   WOD HELL-o Chipper (25 min cap)   30 OHS (95/65) 30 D-Ball Over the shoulder  (100/70) 100 DU 30 Box Jumps (24/20) 30 T2B   ** Advanced Athletes do 50 reps of each, 100 DU**

Monica JacobsmaWOD 4.16.14

WOD 4.15.14

Monica Jacobsma Workout of the Day Leave a Comment

Strict Press   10-8-6-4-2-2-2 (build to a heavy double)   WOD   10 Rounds   30″ ME KBS (2/1.5) 30″ ME OHL (45/25) 30″ Rest   Lightning Round 200 Russian Twists (20/14) (3:30 cap)

Monica JacobsmaWOD 4.15.14

WOD 4.14.14

Monica Jacobsma Workout of the Day Leave a Comment

Strength 6 Rounds 60″ ME Backsquats @ 80% BW Rest 90″ between rounds   WOD   21-15-9 (12 min cap)   Deadlifts (245/185) SA KB Squat Snatch (1.5/1)

Monica JacobsmaWOD 4.14.14