“Air Flare”

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STRENGTH: Behind the neck Push Jerk 3 @ 55% 3 @ 65% 3 @ 70% 3 @ 75 % 3 @ 75% WOD: 50 Pull Ups 50 Hang Power Cleans (115/75) 50 Back Squats 50 KB Swings (53/35)

Monica Jacobsma“Air Flare”

“Snake Charmer”

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August 31, 2015 Pause Power Snatch 3 @ 60% 3 @ 70% 3 @ 80% 3 @ 85% 3 @ 85% Front Squat 3 @ 65% 3 @ 75% 3 @ 75% 3 @ 85% WOD 21-15-9 Push Press (135/95) Box Jumps (24/20)

Monica Jacobsma“Snake Charmer”

“Air play”

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STRENGTH: 6 X 3 Overhead Squats Superset with 15 Push Ups (unbroken if possible) WOD: 4 Rounds 4 Push Press (175/125) 8 Knees to Elbows 12 Bar Facing Burpees

Monica Jacobsma“Air play”

“Puffin Suit”

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5 x 6 Single Arm DB Squat Clean Thrusters (85/65) superset with 10 Strict Toes to bar WOD: 21 – 15 – 9 Box Jump Overs (24/20) Butterfly Pull Ups Sumo Deadlift High Pulls (135/95)

Monica Jacobsma“Puffin Suit”

“Breaky”

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5 Min EMOM 3 Power Cleans @75% 3 Min REST (Adjust weight) 5 Min EMOM 2 Squat Cleans @80% WOD: 100 Unbroken KB swings (53/35) 200 Unbroken Double Unders (400 Singles) 100 Unbroken Front Rack Lunges (115/75) ** Every time you break, you must complete 5 burpees before you continue.

Monica Jacobsma“Breaky”

“No Time Limit”

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WOD – 5 rounds for quality 10 Back Squats @ 65% 10 GHD Sit Ups (scaled-barbell sit ups) 10 strict handstand Push Ups 10 DB Bicep Curls Each Arm (35/25) 15 Push Ups (unbroken) 20 KB farmers carry lunges (70/53)

Monica Jacobsma“No Time Limit”

“Live Laugh Lift Love….Repeat”

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Romanian Deadlift 9-7-5-3-3-3 *Keep the legs in a fixed position with a very slight bend in the knee *MAINTAIN a good lumbar curve WOD 5 Rounds for time (20 Min Cap) 8 Box Jumps (30/24) 8 DB Snatch (75/55) 8 Ring Dips

Monica Jacobsma“Live Laugh Lift Love….Repeat”

“Colt 45 & two zig zags”

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STRENGTH Snatch Balance 3×3 Overhead Squat 3×3 WOD Buy In: 45 Barbell Thrusters (45/35) 2 rounds 45 Double Unders 21 KB Swings (70/53) 45 Double Unders 15 KB Swings 45 Double Unders 9 KB Swings Buy Out: 45 Barbell Thrusters(45/35)

Monica Jacobsma“Colt 45 & two zig zags”