Champ
Sep
23
20 Minutes to Get Heavy
Cluster
5 Rounds
15 Wall Ball Shots
15 Power Cleans (95/65#)
WOD Feed
Sep
Today is hurts. Tomorrow it works.
Counted
Sep
19
Strict Press
Work to 6RM
*Drop to 85%*
3 Sets, 10 Reps
4 Sets
80% Strict Pull – Ups
10 Band Pull – Aparts
10 Tricep Push – Ups
16 DB Alt. Curls
8 Minute AMRAP
20 KB Swings
10 Shoulder to OH (95/65#)
There is no elevator to success, you have to take the stairs.
Never miss a Monday!
Black and Blue
Sep
16
4 Sets
5 Strict Pull – Ups
50″ HS Walk
5 Rounds
10 Power Cleans (135/95#)
10 Burpees
Good things take time.
Raft
Sep
15
3 Sets
15 RDL
50′ HS Walk
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Burpees
200M Run
Push through the pain. Every single day.
