Gymga

Strength:

Bench press 5-5-3-3-3

WOD:

Run 1 mile AQAP then AMRAP of:
20 ring push ups
15 double unders
10 chin ups
5 burpees
Run 250 meters
Clock stops at 30 minutes.

70bs/7:00/5 rds sub pushups

WOD Time: 30 minute(s)
Rounds: 5
Workout Time: 30 minute(s)
Workout Date: 849 days ago

848 days ago at 7:30alink

Strength:

Shoulder press 5-5-3-3-3
65 lbs max completed with 60 lbs
WOD:
Row 1000 meters then AMRAP of until the clock hits 25 minutes:
10 press (95/65)
10 kettle bell swings (53/35)
10 ball slams (12/8)
I subed a 45 lb bar and 35 bar towards the end

WOD Time: 20 minute(s)
Rounds: 13
Workout Time: 30 minute(s)
Workout Date: 851 days ago

850 days ago at 7:59plink

Warm up:

Row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 pull ups (dead hang)

10 abmat sit ups

10 back extensions or good mornings with pvc pipe (alternate daily)

10 walking lunge steps per foot

Then: 10 pistols per leg and 2 rope climbs

WOD:

3 muscle ups

6 burpees

9 overhead squats (65/45)

12 GHD sit ups

15 double unders

100 foot prisoner lunges

5 rounds for time.

Sub for muscle up 3 dips and 3 chinups

WOD Time: 22 minute(s) 30 second(s)
Workout Time: 30 minute(s)
Workout Date: 855 days ago

854 days ago at 5:09plink

How do I read messages? THis site is confusing

854 days ago at 11:21alink

Smoked me,...219RX +10 turkish getups on right then 10 left ,60lbs on bar for sumo and push presses

Workout Time: 30 minute(s)
Workout Date: 856 days ago

855 days ago at 8:29plink