Siteplicity

WOD 2 . 10 . 18 “Around the world” 30 calorie Row 30 Box jump overs 24 /20 30 Deadlifts 155 / 105 30 Wall balls 30 ring dips 30 wall balls 30 deadlifts 30 box jump overs 30 calorie Row Scale : 20 reps each

WOD 2 . 8 . 18 A. Clean and Jerk Party B. 13.4 7 min AMRAP 3 – 6- 9 – 12 – 15 – etc Clean and jerk toes to bar

Wod 2 . 7 . 18 Amrap 25 250m Run 20 DB Snatch 50 / 35 15 calorie row 10 Burpees to target.

A. Practice Squat snatches. EMOM x 10 min building 3 – 3 – 3 – 2 – 2 – 2 -1 – 1 -1 -1 B. Find max depth strict HSPU C. ” Cold Shoulders ” 3 Rounds 10 Squat Snatches 95/65 20 HSPU 75 Double unders

WOD 2 . 5 . 18 A. 8 x 2 Front Squat on the 2 minute. Build to a heavy 2 rep Front Squat in 8 sets. B. Cash out 10 – 1 Pull up 100m Run after each set. 13 min CAP RX+ CTB.  

WOD 2 . 2 . 18 ” Gutter Ball ” AMRAP 15 5 Muscle Ups Scale with 5 Rings Dips 25 Wall Balls 50 Dubs Scale with 50 singles

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