“Yamauchi”

Monica Jacobsma Blog, Workout of the Day Leave a Comment

Backsquat 3×2 @ 90% 4×2 @ 95% superset with 4 DB seated strict press WOD 9 min amrap 5 chin ups 5 DB strict press (45/35) 15 wall balls (20/14)

Monica Jacobsma“Yamauchi”

“gootcase”

Monica Jacobsma Blog, Workout of the Day Leave a Comment

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”

Monica Jacobsma Blog, Workout of the Day Leave a Comment

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”