“Bubba Stewart”

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July 31, 2015 STRENGTH Power Cleans (must be touch & go) 3-3-3-2-2-2 * superset with ME strict pull ups WOD 15 Min AMRAP 30ft handstand walk (scaled – 10 HSPU’s) 8 thrusters (135/95) 16 v-ups 8 hang squat cleans (135/95)

Monica Jacobsma“Bubba Stewart”

“WOD brain”

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July 28th, 2015 Thrusters 4-4-3-3-2-2 (start at 75% of 1rm power clean) WOD 12 Min AMRAP 18 Push ups 6 TOTAL DB Snatch (75/55) 18 Jumping Air Squats 6 Deadlifts (275/185)

Monica Jacobsma“WOD brain”

“Dottir”

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July 27, 2015 Hang squat snatch start @ 70%+ 3-3-2-2-1-1-1rm WOD (12m cap) “Helen” 3 rounds 400m Run 21 KB swings (53/35) 12 Pull Ups

Monica Jacobsma“Dottir”

“Monkey see Monkey do”

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Double Grace – Partner A must complete 30 Clean and Jerks FIRST and then IMMEDIATELY after, Partner B must complete his/her 30 clean and jerks WOD 9-15-21-27-21-15-9 DB Snatch (55/45) Toes to Bar Burpee over bench DB Bench Press (55/45)

Monica Jacobsma“Monkey see Monkey do”

“Water Worm”

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July 24, 2015 STRENGTH 1 Squat Clean & Jerk Every 2 Minutes for 20 Minutes (Add weight each round to work at heaviest weight possible) WOD BUY IN: 100 Double Unders 2 Rounds 30 Wall Balls (20/14) 3 Man Makers (45/35) 20 DB Lunges 2 Man Makers (45/35) 10 HSPU’s 1 Man Maker BUY OUT: 100 Double unders

Monica Jacobsma“Water Worm”

“Wolverine”

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^Edwin.  Doctor by day, CrossFitter by night. July 23, 2015 Back Squats 10-10-10-10 **warm up to 75% of 1RM and begin first set of 10, adding weight each round if possible. WOD 14 Min AMRAP 7 Ring Dips 7 Box Jump Overs (24/20) 7 KB Swings (62/44)

Monica Jacobsma“Wolverine”

“JACKIE”

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WARM UP Front Squats (45/35) Seated(on floor) Strict press (45/35) Barbell Sit Ups Floor Swipers Good Mornings Pendlay Row WOD “Jackie” 1000 Row 50 Thrusters (45/35)  DO NOT DROP BARS 30 Pull ups STRENGTH Split Jerks – 2 ROUNDS of the following 5 at 70% 3 at 80% 1 at 85% * After each set perform 50 Bicycle Abs

Monica Jacobsma“JACKIE”

“Men tell all”

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July 21 Power Snatch – Warm up to 85% of your 1RM then start your first set 1-1-1-1-1 Squat Snatch – Each rep should be at 90% or higher 1-1-1-1-1 WOD 15-10-5 Overhead Squats (135/95) Burpees 15-10-5 Overhead Lunges (135/95) Knees to Elbow

Monica Jacobsma“Men tell all”