“Cheers”

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11.25.14 Strict press  5-5 (HAP) Push Press 3-3-3 (HAP) Push Jerk 1-1-1RM   WOD  15 min amrap 9 burpee box jump overs (24/20) 9 knees to elbows 9 floor press (135/95)

Monica Jacobsma“Cheers”

“Where’s Waldo”

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^^Nano & Adrian floored after today’s WOD^^ Strength: Push Press  5-5-5-5-5 (start at 60% and add weight each set)   WOD 7 Rounds 2 min max effort row for calories 1 min rest **score is total number of calories rowed at the end of 7 rounds**

Monica Jacobsma“Where’s Waldo”

“Wild Wild West”

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6 min EMOM Odd:8 DL @ 70% Even: 12 strict pull ups 4min EMOM 2 Sumo DL @85%+ 15min EMOM (perform all movements every minute) 3 Hang Power Cleans (155/115) 3 STO 3 Lateral Burpees

Monica Jacobsma“Wild Wild West”

“Huh”

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Strength: 8-6-5-3-3-3RM Find your 3RM backsquat   WOD (18 min cap) “Death by barbell” 5 hang power cleans + 3 Push Jerks (165/115) ** The goal here is to pick a weight that is challenging, however one with which you can maintain proper mechanics.  The goal is not to necessarily make the 18 rounds. 

Monica Jacobsma“Huh”

“Tear Jerker”

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Strength: 5 Rounds for quality 5 weighted strict pull ups (HAP) 5 strict press (HAP)   WOD 11.4.14 4 Rounds (24 min cap) 11 SDHP (115/75) 11 KBS (70/53) 400m run 11 T2B 11 Burpees  

Monica Jacobsma“Tear Jerker”

“Angry Birds”

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WOD 11.3.14 Strength: Find 1Rm squat clean & Jerk (must be a full clean) WOD (24 min cap) ** using only one barbell, change weight** 21-18-15-12-9-6-3 Squat cleans (95/65) DU Deadlifts (185/135)

Monica Jacobsma“Angry Birds”