My Gnolava

Helen Three rounds for time:Run 400 meters (Scaled 0.5 mi AirDyne1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) (Scaled 15 reps)12 Pull-ups (Scaled 7

Barbara https://www.youtube.com/watch?v=0XBTU1a67GI Five rounds, each for time of:20 Pull-ups (Scaled 4 reps)30 Push-ups (Scaled 6 reps)40 Sit-ups (Scaled 8 reps)50

25 JJ15 min AMRAPSled Drag down5 pushupsSled Pull back5 KBS 1.5 pd

New Year - My Gnolava 25 JJ15 min AMRAPSled Drag down5 pushupsSled Pull back5 KBS 1.5 pd

As many round as possible in 20 minutes of:10 Walking lunge steps5 GHD Situps5 Hip extensions5 Muscle up progressions 6 rounds

AMRAP 20 - My Gnolava As many round as possible in 20 minutes of:10 Walking lunge steps5 GHD Situps5 Hip extensions5 Muscle up progressions 6 rounds

Three rounds for time:Run 400 meters1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)12 Pull-ups22:32Walked a bit and ran a bit.

Helen - My Gnolava Three rounds for time:Run 400 meters1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)12 Pull-ups22:32Walked a bit and ran a bit.

For time:30 Box jump, 24 inch box30 Jumping pull-ups30 Kettlebell swings, 1 poodWalking Lunge, 30 steps30 Knees to elbows30 Push press, 45 pounds30 Back extensions30 Wall ball shots, 20 pound ball30 Burpees30 Double undersTime? Who knows...Back after my summer cold. This was awful. It took over an hour, but I took breaks and just pushed through.

Dirty Thirty - My Gnolava For time:30 Box jump, 24 inch box30 Jumping pull-ups30 Kettlebell swings, 1 poodWalking Lunge, 30 steps30 Knees to elbows30 Push press, 45 pounds30 Back extensions30 Wall ball shots, 20 pound ball30 Burpees30 Double undersTime? Who knows...Back after my summer cold. This was awful. It took over an h...

3 RFT 1mi AD10 KBS @1.5pd10 Thrusters @65 #10 Ring Rows28:40

Airdyne Swing Trust Pull - My Gnolava 3 RFT 1mi AD10 KBS @1.5pd10 Thrusters @65 #10 Ring Rows28:40

I have progressed every day. Today I got a total of 3.39km. I feel less like I'm jogging and more like I'm running.

C25K - My Gnolava I have progressed every day. Today I got a total of 3.39km. I feel less like I'm jogging and more like I'm running.

5x3 Deadlifts 225255275275275I took it kinda easy on this.

Deadlifts 5x3 - My Gnolava 5x3 Deadlifts 225255275275275I took it kinda easy on this.

5 RFT5 power cleans 95lbs10 Pushpresses 95 lbs13:10Subbed weight from 135 and reps from 7 and 15 as well as HSPU to PP.

Cleans and Pushpresses - My Gnolava 5 RFT5 power cleans 95lbs10 Pushpresses 95 lbs13:10Subbed weight from 135 and reps from 7 and 15 as well as HSPU to PP.

2mi AD Two minutes of each:Row35 pound kb thrusters20 pound Medicine ball cleansDouble-undersPull-ups I got 7:24 on the 2 mi ADRow 27 calThrusters 6Med ball cleans 10DU 20Pullups 10

Stuff - My Gnolava 2mi AD Two minutes of each:Row35 pound kb thrusters20 pound Medicine ball cleansDouble-undersPull-ups I got 7:24 on the 2 mi ADRow 27 calThrusters 6Med ball cleans 10DU 20Pullups 10