“Bangerz”

Monica Jacobsma Blog, Workout of the Day Leave a Comment

Spend 10 min building up to the heaviest rep of: 2 PC + Jerk WOD 20 min cap 4 RFT 7 PC (155/105) 40′ DB KB front rack lunge (53/35) 20 handstand shoulder taps 20 wall balls rest 1 min

Monica Jacobsma“Bangerz”

Crypto Bionic Burpees

Monica Jacobsma Blog, Workout of the Day Leave a Comment

Deadlift 1-1-1-1-1-1-1 superset with 4 strict pull ups WOD 7 minute AMRAP 6 Burpees with 12ft lateral shuffle 10 Left Hand Kettle Bell Snatch (53/35) 6 Burpees with 12ft lateral shuffle 10 Right Hand Kettle Bell Snatch (53/35)

Monica JacobsmaCrypto Bionic Burpees

“Speed trap”

Monica Jacobsma Blog, Workout of the Day Leave a Comment

For time 1000m Row 25 Strict Presses (75/55) 25 Overhead Lunges (75/55) 25 Toes to Bar 100 Double Unders 25 Push Press 25 Front Rack Lunges 25 Knees to Elbow 100 Double Unders 25 Push Jerks 25 Jumping lunges 25 V-Ups 1000m row

Monica Jacobsma“Speed trap”

“Little Bo Peep”

Monica Jacobsma News, Workout of the Day Leave a Comment

Front rack box squats 1@75 1@75 1@80 1@80 1@85 1@85 1@90 superset with 4 HSPU WOD 8 min amrap 20 wall balls (20/14) 15 box jumps (30/24) 100m bumper plate farmers carry

Monica Jacobsma“Little Bo Peep”