January 2018

WOD 2 . 1 . 18 Hang Clean Party + 1  4 Hang Clean + 1 Jerk EMOM for 4 min REST 1 minute 3 Hang Clean + 1 Jerk EMOM for 4 min REST 1 minute 2 Hang Clean + 1 Jerk EMOM for 4 min REST 1 minute 1 Hang Clean + 1 […]

WOD 1 .31. 18 Congratulations to Jesse for winning the Fitness Challenge. He lost about 3% BF and also did a WHOPPING 6 min faster on the workout! Way to go Jesse. Keep up the good work. If anyone has questions on how to dial in your fitness , please ask. I am here to

WOD 1 . 30 . 18  Monster Jam ” Big Foot ”  27 – 21 – 15 – 9 Row Calories Push Ups *10 min CAP* Rest 5 min ” Grave Digger  ”  27 – 21 – 15 – 9 KBS  70 / 53 Box Jump over 24 / 20 *10 Min Cap* Score each

A. Build to a heavy 3 rep thruster to pre load for WOD – no rack. 12 minutes. B. ” The Dark Knight ” Run 400m 21 Thrusters 95 / 65 21 pull ups Run 400m 15 Thrusters 115 / 75 15 Chest bar pull ups Run 400m 9 Thrusters 135 / 85 9 Bar

WOD 1 . 26 . 18 Jig saw 15 – 12 – 9 – 6 – 3 Front Squats 155 / 95 HSPU Burpees over the bar

WOD 1 . 25 . 18 “Jungle Fever” AMRAP 14 4 Power Snatch 135 / 85 8 Toes to bar 16 Double Unders  

WOD 1 . 24 . 18 Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep

The Dunk lady will be here at 3pm today. Remember to bring your towel and suit. We will repeat KELLY again. I have records of everyone’s prior score. Have Fun. Get after it! WOD 1 . 23 . 18 Kelly 5 Rounds 400m Run 30 Box jumps 24 / 20 30 wall balls 20 /

Tuesday the 23rd is the dunk final. This is the first time we tried going through the Holidays. I tried my best, stuck to my routine and will hopefully see a late christmas present of GAINZ. If not, good – will motivate me even more to get more disciplined. Remember , nutrition is the foundation

This daily wod was sponsored by Jim Roose, over at Garagegymbuilder.com – check out his site for awesome workouts and product reviews. Team WOD 1 . 20 . 18 Teams of 2 complete 100 Calorie Row 100 Dumb bell snatch 100 push ups 100 Wall Balls