Monica Jacobsma Workout of the Day Leave a Comment

Warm up: 800m run Burgener Warm Up WOD: “Isabell” 30 Snatches for time 135/85 Rest  5 minutes 4 X 400m Run (1 minute rest after each round) Rest 5 minutes “Grace” 30 Clean & jerks for time 135/95

Monica Jacobsma

WOD 5/6/13

Monica Jacobsma Workout of the Day Leave a Comment

WARM UP: 3 rounds 10 Push ups 15 Sit-ups 20 Air Squats SKILL: KB Swing Technique WOD: 4 Rounds for Time 9 squat clean thrusters 155#/105# 7 KB Swings 70#/44? 5 Burpee box jumps 24/20 LIGHTNING ROUND: 100 v-ups for time

Monica JacobsmaWOD 5/6/13

WOD 5/3/13

Monica Jacobsma Workout of the Day Leave a Comment

WOD 5/3/13 @ 6:00am – Clover Park Warm Up: 800 m Run 10 push ups 20 air squats 30 Ab Mat Sit Ups Then: For Time 400 m Run 20 Bar Facing Burpees 20 OHWL w/ Bar (65/45) 400 m Run 15 Bar Facing Burpees 15 OHWL w/ Bar 400 m Run 10 Bar Facing Burpees 10 OHWL w/ Bar …

Monica JacobsmaWOD 5/3/13

WOD 5/2/13

Monica Jacobsma Workout of the Day Leave a Comment

Warm Up: 400m Run with Medicine ball (20/14) 3 Wall Walks 200 m Farmers Carry w/ KB (1.5pood/1pood) 3 Wall Walks 400 m Run with Medicine Ball (20/14) BACKSQUAT 2 Rounds 7@60% 5@70% 3@80% Then: 9-6-3 Thruster (165/115) Ring Dips

Monica JacobsmaWOD 5/2/13