“En Fuego”

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WOD 10.28.14 Strength:  Strict Press 5-5-5 (HAP) Split Jerk 1-1-1-1-1 (HAP)   WOD (18 min cap) 10-9-8-7-6-5-4-3-2-1 Toes 2 Bar Box Jumps (30/24) KBS (70/53)  

Monica Jacobsma“En Fuego”

“Keep your eye on the prize”

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^^Reflex mountain biking ‘Outside the box’ event.   Strength Deadlift  5-5-5-5-5 @85%+ **Superset with 9 strict pull ups**   WOD (20 min cap) 5 Rounds 7 Squat clean thrusters (115/85) 200m Run 7 Hang power cleans (115/85) 200 m Run   **Anyone who finishes this WOD (RX) gets to pick a prize from our prize box!**  Good Luck, Go Get …

Monica Jacobsma“Keep your eye on the prize”

“Elbow [NOT] Tricep”

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Strength Backsquat 5-5-5-5-5 @ 85%+ **Superset with 12 push ups [WOD]  12 min AMRAP 3.6.9.12.15.18… KB Dead Clean (70/53) Box Jumps (36/30) **Knees to Elbow**   **Your elbow is your elbow.  Your tricep, arm pit, or chest is NOT your elbow.

Monica Jacobsma“Elbow [NOT] Tricep”

“Squat Barrett Squat”

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One of our members Samantha was so excited about the movements in this WOD, it became hers!!!  You’re welcome Sam.  She also did RX and made it under the time cap.  Good work lady! Strength/Skill 5×3 Strict Press (HAP) 5×10 overhead lunges (HAP) 5×7 supine ring rows with elevated foot position 5×7 ring dips   “Barrett” (12 min cap) 21-15-9 KBS …

Monica Jacobsma“Squat Barrett Squat”

Dance Dance Revolution

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^^ Shawn doing her thing at the Pretty Gritty competition!     10.8.14 Skill: MU WORK WOD 3 Rounds (25 min cap) 500m Row 10 pull ups rest 2 min 400m run 10 push ups rest 2 min

Monica JacobsmaDance Dance Revolution