“Dracula”

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STRENGTH 2 x 8 Strict press 2 X 5 Push Press 2 X 3 Split Jerks WOD 4 Rounds 3 Hang Power Snatch (165/115) 6 Total Front Rack Lunges 9 Burpee Box Jumps (24/20) 12 Pull Ups

Monica Jacobsma“Dracula”

“Hustle and flow”

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STRENGTH 5 Min EMOM 3 Power Cleans @ 80% take 3 minutes to add weight and then Complete 5 Min EMOM 2 Squat Cleans @ 85% WOD 11 Min AMRAP 45 Double Unders 15 KB Swings (70/53) 5 Hang Power Clean & Jerks (135/95)

Monica Jacobsma“Hustle and flow”

“Toasted O’s”

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WOD (FOR QUALITY and LOAD) 5 rounds 10 Wide grip bench press 10 Front Squats 5 Rounds 10 Deadlifts 5 Strict Chin Ups 5 Strict pull ups 5 rounds 10 GHD Sit Ups 10 DB UpRight Row

Monica Jacobsma“Toasted O’s”

“The Adams Family”

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Sept 17, 2015 Part A You have 12 minutes to complete the following max effort movements. You are only allowed 3 attempts at each movement. 1) Max Effort Unbroken Double Unders 2) Max Distance handstand walk 3) Max Distance broad jump Part B “Isabel” 30 reps for time of: Squat Snatch (135/95)

Monica Jacobsma“The Adams Family”

“Leave it to Beaver”

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Sept 16, 2015 STRENGTH: 5-4-3-3-2-2 Back Squats WOD: “WEAVER” Four rounds of: 10 L pull-ups 15 push-ups 15 chest-to-bar pull-ups 15 push-ups 20 pull-ups 15 push-ups

Monica Jacobsma“Leave it to Beaver”

“Tortilla Time”

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Shoulder Press 5 x 7 as heavy as possible for each SET WOD: Fight Gone Bad 3 rounds of 1 Minute max effort each station( keep count of TOTAL Reps) • Wall-balls (20/14) • Sumo deadlift high-pull, (75/55) • Box Jump, 20” height for everyone • Push-press, 75 pounds • Row (Calories) REST 1 Minute

Monica Jacobsma“Tortilla Time”

“Bull fights”

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Sept 9, 2015 STRENGTH: Deadlifts 7 @ 60% 6 @ 65% 5 @ 70% 5 @ 75% 4 @ 80% 4 @ 85% WOD: 4 Rounds for time 8 DB Squat Snatch (65/45) 8 Power Cleans (165/115) 16 narrow grip toes to bar 16 Total Pistols

Monica Jacobsma“Bull fights”

“Sangria”

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Sept 8th, 2015 STRENGTH: Split Jerks 3 @ 60% 3 @ 65% 3 @ 75% 3 @ 85% 3 @ 90% WOD: 100 Thrusters (115/75) with 3 Burpees every minute on the minute

Monica Jacobsma“Sangria”