Siteplicity

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

  WOD 1 . 19 . 18   A. Work up to a heavy front squat double from rack , to preload your body for part B. (12 min ) B. MIke Tyson 5 x 2 min Rounds 3 Hang Clean 155/105 6 Shoulder to overhead 155 / 105 9 front squat 155 / 105

WOD 1 . 18 . 18 “Big Carl” 7 Rounds for time 7 Deadlifts 225 / 155 7 Chest to bar pull ups 7 Box Jumps 30 / 24

WOD 1 . 17 .  18 20 min AMRAP 400m run 10 HSPU ( scale with DB strict press ) 10 Ring dips ( scale with band ) 10 Push ups ( scale on knees )