“gootcase”

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12 min EMOM 10 ab roll outs 14 KBS (53/35) WOD For Time 400m Run with Plate (45/25) Then 2 rounds 44′ Dumbbell gootcase walking lunge (45/35) – DB in each arm 12 Dumbbell push presses (45/35) – 1 DB in each hand 500m Row 2 min rest

Monica Jacobsma“gootcase”

“Quads on the loose”

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Spend 10 minutes to build to a challenging 3 rep OHS. 7m EMOM 4 reps OHS @ 70% volume 2 reps OHS @ 85% strength WOD 800m run 15 front squats (135/95) 30 ab mat sit ups 45 wall balls (20/14) 30 ab mat sit ups 15 front squats 800m run

Monica Jacobsma“Quads on the loose”

“Where the wild things are”

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Backsquat 1-1-1-1-1-1-1-1 superset with 2 half kneeling SA KB PRESS WOD 7m amrap 40′ walking lunge 10 ring push ups 100m run scale up options: 40′ OHWL (45/2& Ring dips

Monica Jacobsma“Where the wild things are”

“Ghostbusters”

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Box squat 2-2-2-2-2-2-2-2 superset with 3 SA kneeling DB press WOD 11m amrap with a partner 1,000m row while partner holds plank then with remaining time 30 partner wall balls (20/14) 200m run with wall ball 20 partner med ball sit ups *can not drop or set down med ball, otherwise you start the round over.

Monica Jacobsma“Ghostbusters”