“.45 Caliber”

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“.45 Caliber” 21-15-9 (7 min cap) power snatch (96/65) wallballs (20/14) rest 7 min 21-15-9 (7min cap) OHS (95/65) pullups rest 7 min 21-15-9 (7 min cap) box jumps (24/20) thrusters (95/65) This is all out maximum effort.  Note the built in rest.  Push yourself.

Monica Jacobsma“.45 Caliber”

“Guerboian”

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^Avo has only recently gotten over his fear of doing pull ups with bands.  He has to have a lot of assistance, so the pressure required to press down the bands sometimes can make him fearful of his abilities.  This is where Monica comes in.  She will gladly pull down as many bands as needed in order to help someone …

Monica Jacobsma“Guerboian”

“Bourbon”

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^Ricky Ricardo.  Ricky is one of the sweetest guys in the gym.  He is small in stature, quiet and can be shy, but his heart is huge.  He only speaks kind words and loves everyone.  We love you Ricky! Strength: 5 Rounds ME Strict HSPU ** superset with 20 straight leg raises Scaled: on box with 45# plates if proficient …

Monica Jacobsma“Bourbon”

“Secretary of State”

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^New Reflex hoodies are in.  Hot off the press.  Look good, feel good & well, look good. Skill: Kipping/butterfly technique WOD 10m AMRAP 10 push ups 10 back rack reverse lunges (135/95) Lightning round ME KBS (62/44)

Monica Jacobsma“Secretary of State”

“Lucky Charms”

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Strength: Bench Press 5-5-5-5-5 @80% WOD (20 min cap) Buy in: 800m run 3 Rounds 15 HPC (135/95)*** 10 push jerk 15 KBS (70/53) Buy out: 800m run ***choose a weight you can move quickly and safely.  If you are having form breakdown during any of these reps, the weight is too heavy. This is meant to be a lung …

Monica Jacobsma“Lucky Charms”

“Equinox”

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Strength 10 rounds 5 strict pull ups 5 decline push ups (20″) WOD 12m AMRAP 3 DL (275/205) 6 DB ground to overhead (45/35) 9 knees to elbow **Lightning round** 400m run for time rest 2 min 400m run for time

Monica Jacobsma“Equinox”

“Martin Luther Clean”

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“Holy Ship Man” Partner A goes, then partner B 10 rounds each 5 wall balls (20/14) 3 HSPU 1 power clean (225/155) rest 5 min “Martin Luther Clean” 7 Rounds (25 min cap) with a partner 14 cleans (185/135) 16 burpee box jumps (36/30)

Monica Jacobsma“Martin Luther Clean”

“Audi R8”

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^Stan.  Every single day Stan walks into the gym you know sweat will be shed.  He is relentless when it comes to improving his technique and is one of the most coachable members we have.  Thank you for your hard work Stan.  You constantly make us proud. 2m amrap strict press (95/65) 2m rest 2m amrap push press (135/95) 2m …

Monica Jacobsma“Audi R8”